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  1. Bone Density and Swimming

    I just did a Pub Med search for swimming and bone density in humans. The bottom line is swimming does not improve bone density. In order to improve bone density you need impact and resistance. Swimmers should include resistance training, along with balance and flexibility training in order to prevent falls as they get older and are more likely to have osteoporosis. Swimmers who are younger should probably cross train with resistance and impact exercises.

    Here are some articles for your enjoyment:
    A meta-analysis published in 2016 covering 2004-2014 found 18 studies that reported that swimming did not increase bone mineral density. [Rev Bras Reumatol Engl Ed. 2016 Jul-Aug;56(4):345-51. doi: 10.1016/j.rbre.2016.02.013. Epub 2016 Mar 11.]

    A 2008 study examined runners and swimmers at the Senior Olympic Games and compared them to sedentary controls. Runners and swimmers both had higher bone mineral density, with the runners topping the swimmers. The swimmers in this study may have also been doing weight training. [Osteoporos Int. 2008 Oct;19(10):1457-64. doi: 10.1007/s00198-008-0590-6. Epub 2008 Mar 20.
    The effect of moderate impact exercise on skeletal integrity in master athletes.
    Velez NF1, Zhang A, Stone B, Perera S, Miller M, Greenspan SL.]

    Sedentary middle-age women trained 3 times per week either playing soccer, swimming at a moderate intensity, or swimming with high intensity intervals. Bone turnover markers increased in the soccer players but were unchanged in either of the swimming groups. [Eur J Appl Physiol. 2015 Dec;115(12):2671-9. doi: 10.1007/s00421-015-3231-8. Epub 2015 Aug 9.
    Effects of soccer vs swim training on bone formation in sedentary middle-aged women.
    Mohr M1,2, Helge EW3, Petersen LF4, Lindenskov A5, Weihe P6, Mortensen J7,8, Jørgensen NR9, Krustrup P3,10.]

    Another study had 58 women diagnosed with osteoporosis either do land exercises or water exercises for 10 months. At the end of the study period, those doing land exercises had improved muscle strength, flexibility, and bone density as compared to the water exercise group. [Ortop Traumatol Rehabil. 2014 May-Jun;16(3):319-25. doi: 10.5604/15093492.1112533.
    The effect of land versus aquatic exercise program on bone mineral density and physical function in postmenopausal women with osteoporosis: a randomized controlled trial.
    Murtezani A1, Nevzati A2, Ibraimi Z3, Sllamniku S4, Meka VS1, Abazi N1.]

    A 2012 study comparing women who swam and currently swim at least 2 hours a week, with other reasonably active women, found that bone mineral density was not affected by swimming. [Ortop Traumatol Rehabil. 2014 May-Jun;16(3):319-25. doi: 10.5604/15093492.1112533.
    The effect of land versus aquatic exercise program on bone mineral density and physical function in postmenopausal women with osteoporosis: a randomized controlled trial.
    Murtezani A1, Nevzati A2, Ibraimi Z3, Sllamniku S4, Meka VS1, Abazi N1.]

    A 2016 study concluded that swimming during childhood and adolescence, while having many health benefits, does not improve bone mineral density. [Sports Med. 2016 Mar;46(3):365-79. doi: 10.1007/s40279-015-0427-3.
    The Effect of Swimming During Childhood and Adolescence on Bone Mineral Density: A Systematic Review and Meta-Analysis.
    Gomez-Bruton A1,2,3, Montero-Marín J4,5, González-Agüero A1,2,3, García-Campayo J5,6,7, Moreno LA2,3,8, Casajús JA1,2,3, Vicente-Rodríguez G9,10,11.]

    A 2015 study looking at adolescents found that for males, swimming was associated with lower bone mineral content and density. The results were less clear for females.
    [Scand J Med Sci Sports. 2015 Dec;25(6):e589-602. doi: 10.1111/sms.12378. Epub 2014 Dec 30.
    The effects of swimming training on bone tissue in adolescence.
    Gómez-Bruton A1, González-Agüero A1,2, Gómez-Cabello A1,3, Matute-Llorente A1, Casajús JA1, Vicente-Rodríguez G1.]
  2. Monday 3/18/19

    PM SCY Solo @ LRRC "It was great, until it wasn't"

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 D1-2 breathe every 4 pull w/ paddles

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    (BOLD = hit target pace)
    4x100 @ 1:10 @ MILE PACE (1:01-, 1:01-, 1:00+, 1:01-)
    1:10 REST
    3x100 @ 1:10 @ MILE PACE (1:01-, 1:01, 1:02-)
    1:10 REST
    2x100 @ 1:10 @ MILE PACE (1:02+, 1:05)
    1:10 REST
    100 @ 1:10 @ MILE PACE (:59+)

    200 FLOAT

    Total: 3600

    As you can see, things unraveled quickly after the first 4 100s. I had two playoff soccer games on Sunday. Hard for me to say no when the team needs me. I'll be cutting soccer out after this week, but even playing reduced minutes, I still felt gassed today. No one to blame but myself!
    Categories
    Swim Workouts
  3. 3/18/19 Workout

    by , March 18th, 2019 at 09:10 AM (Swimming Through Jello)
    Monday, 3/18/2019 Pool Workout

    Didn't do much this weekend. A little hike and some yardwork. Woke up this morning pretty stiff, probably still getting used to CFing after a couple weeks off and also went to Topgolf Friday afternoon and I haven't golfed in awhile.

    2x{300 fr 4:30, 200 p br 3/4/5/3 3:15, 100 k 2:10}

    8x75 1:30 1-arm arm in front/1-arm arm at side/sw x 25
    8x125 2:10 100 fr build/25 1-arm FAST

    6x25 dr/sw ez 1:00

    4xIMO {100 p br4 1:45
    25 sprint :30
    50 r/l :55
    25 sprint :30}

    200 warmdown

    4100y

    So, that workout doesn't look too bad, but 1-arm takes some effort to do correctly. I build up pretty well and really hit the legs on the sprint 25s. Also, I decided to start making sure I'm taking 3 dolphin kicks off every freestyle wall. I've been lazy during my Masters time (and really if I'm being honest, in college too) and only taking one big kick off the walls. I'm thinking this should help make it easier when I want to take 5 off every turn in the 100 or 3-4 in the 200.
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  4. Saturday 3/16/19

    PM SCY Solo @ LRRC

    400 swim (100 FR/100 BK)
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x75 @ 1:10 D1-4 w/ 4/6/2 turns (:50, :49, :47, :45)
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    100 EZ

    Total: 1700

    Was feeling run down today. I put in a lot of work and a lot of yards on the front end of the week, and I was feeling it yesterday and today. I have to start listening to my body as I enter taper, so after the variable sprint, I just shut it down for the day.
    Categories
    Swim Workouts
  5. Friday 3/15/19

    PM SCY Solo @ LRRC "Beware the 'Flydes' of March"

    2x
    300 swim every 4th 25 "body wave" w/ SNKL
    4x75 @ 1:20 FL R-arm/L-arm/SMOOTH
    12x25 @ :45 FL kick
    odd: on back in S-line
    even: dive UW N.S.

    12x25 @ :35 FL V.S.

    500 SMOOTH pull w/ paddles + SNKL (5:40+)

    Total: 2600
    Categories
    Swim Workouts
  6. 3/15/19 Workout

    by , March 15th, 2019 at 07:59 AM (Swimming Through Jello)
    Friday, 3/15/19 CrossFit Workout

    Warmup - jump rope drills, plyos, stretching, barbell warmup

    Strength - Pause Front Squat - 45/5, 135/5, 165/5, 185/5, 205/5, 205/3,3,3
    //Easing back into squats somewhat.

    Conditioning - AMRAP 12
    30 double unders
    15 wall balls 20#
    10 toes to bar
    6 round + 2 wall balls (or 7 rounds? I think I lost count.)
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  7. Thursday 3/14/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Jack @ LRRC "Recovery"

    Weights:

    1x8/1x12 DB shoulder press (10/20#)
    1x8/1x12 DB S-arm bicep curl (10/20#)
    1x8/1x12 DB tricep extension (10/20#)
    1x8/1x12 DB S-arm row (10/20#)
    1x8/1x12 DB bench press (10/20#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Swim:

    5x100 w/ SNKL
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 swim
    1 @ 1:40 50 FR kick H.A.S./50 swim
    1 @ 1:30 25 FR kick H.A.S./75 swim
    1 @ 1:20 swim

    7x200 @ 2:35
    PINK

    100 EZ

    Total: 2000
  8. 3/14/19 Workout

    by , March 14th, 2019 at 08:31 AM (Swimming Through Jello)
    Thursday, 3/14/2019 Pool Workout

    3x{100 fr 1:25/100 IM 1:35/100 bk 1:45/100 k 1:55}

    4x{250 SKiDKiS 4:30
    100 IM 1:45
    100 RIM 1:45
    3x50 fr pull d1-3 to 90% :50
    1x50 FAST 1:30}
    250 and 50 IMO

    6x50 dr/sw :55 warmdown

    4100y
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  9. Wednesday 3/13/19

    PM SCY Solo @ LRRC "I.M."

    2x
    400 swim every 4th 25 FR kick H.A.S. w/ SNKL
    4x75 @ 1:20 k/dr/sw I.M.O.
    2x150 @ 2:00 D1-2 pull w/ paddles

    8x50 @ 1:00 mid-pool (12.5-25-12.5)
    odd: FL/BK/BR
    even: BK/BR/FR

    6x25 @ :30 FL SMOOTH
    3x50 @ :50 BK @ 200 I.M. PACE (:31+, :32, :33-)
    3x50 @ :50 BR @ 200 I.M. PACE (:35-, :35, :35-)
    3x100 @ 1:15
    2 - STRONG (1:04-, 1:05+)
    1 - N.S. (1:00- , :30+/:29-)

    250 EZ

    Total: 3500
    Categories
    Swim Workouts
  10. Breakin' Taper

    by , March 13th, 2019 at 08:56 AM (Swimming Through Jello)
    Tuesday, 3/12/2019 CrossFit Workout

    Warmup - 400m run, 10 squats, 10 side lunges, 300m run, 5 walkouts, 5 RBMs, 200m run, 10 legs swings each way; PVC warmup

    Strength - Hang Snatch - 95/2, 115/2, 135/2, 155/2, 175/2, 185/2, 195/1+f, 2

    Conditioning -
    30/20/10 cal row
    90/60/30m 1-arm farmer's carry ea arm, 70#
    15/10/5 hand release pushups
    15/10/5 C2B pullups
    9:56

    Wednesday, 3/13/2019 Pool Workout

    15x100
    3 sw 1:25
    3 25k/75sw 1:30
    3 50k/50sw 1:35
    3 75k/25sw 1:40
    3 k 1:45

    100 IM dr fl 1:30
    25 fl fast :30
    100 IM dr bk 1:30
    25 bk fast :30
    100 IM dr br 1:30
    25 br fast :30
    100 IM dr fr 1:30
    25 fr fast :30

    Stations:
    1 - 4x100 pull 1:30 D1-3 hold 4
    2 - 3x broken 50 2:00 - 12.5 dive fast/25 turn fast/12.5 finish fast
    3 - 8x25 :45 med ball 1-arm free + vertical kick during rest
    4 - 4x75 1:30 heavy board - 1-3rd 25 fast, 2-2nd 25 fast, 3-1st 25 fast, 4-fast
    5 - 3x25 bucket pull sprints + 25 ez
    6 - 8x25 :30 w/fins - 1-15m UDK, 2-20m UDK, 3-all UDK, 4-easy

    2x{150 pull + 100 'chute, rest interval is time to change equipment}

    100 warmdown

    4000y

    Definitely broke the taper the past two days! My body is really feeling it. One of the assistant coaches (also the head coach at SLU) was talking about how they hope I swim Sectionals for at least one more year - no pressure!
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  11. Tuesday 3/12/19

    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Lactic Hold"

    Weights:

    1x8/1x12 BB RDL (45/75#)
    1x8/1x12 BB back squat (45/75#)
    1x8/1x12 S-leg glute (50/70#)
    1x8/1x12 S-leg curl (10/30#)
    1x8/1x12 S-leg extension (10/30#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)

    Swim:

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x75 @ 1:15 D1-4 (:49, :47, :44, :42)
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    2x
    4x25 @ :20 rest 12.5 FAST/12.5 walk back w/ chute (full closed)
    100 @ 2:00 FAST (:54-, :57+)
    3x100 @ 1:15 FR "lactic hold" w/ 4/6/2 turns
    2:15 REST
    RD1: 25s/100 FR
    RD2: 25s/100 FL

    400 EZ

    Total: 3000
  12. 3|12|19 LCM

    9 x 100 on 3:00
    • 20m fr moderate nb / 30m fr ez/ 25m br ez / 25m bk ez

    50m flutter kick for time 0:55 lol / 50 ez kick
    100m kick fins
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  13. Monday 3/11/19

    AM SCY w/ ARKM (for the 100s) @ LRRC
    PM SCY Solo @ LRRC "PM practice from 2-24-14"

    AM Swim:

    500 swim every 4th 25 scull w/ SNKL

    2x
    25 @ :20 FAST FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    50 @ :40 FAST FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    75 @ 1:00 FAST FR kick w/ BD
    25 @ :40 EZ BR kick w/ BD
    100 @ 1:20 FAST FR kick w/ BD
    25 @ 1:40 EZ BR kick w/ BD

    100 EZ

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 @ :30 FL kick UW w/ fins

    21x100
    6 @ 1:25 SMOOTH
    5 @ 1:20 WHITE
    4 @ 1:15 PINK
    3 @ 1:10 LOW RED-ISH
    :30 REST
    2 @ 1:05 RED w/ paddles + fins
    :30 REST
    1 @ 1:00 FAST (:56+)

    100 EZ

    Total: 4300

    PM Swim:

    2x
    400 swim
    4x75 @ 1:10 pull w/ buoy + paddles breathe 2-4-6 by 25
    8x25 @ :30 drill/UW kick w/ fins

    2x
    4x25 @ :40 V.S.
    2x50 @ 1:10 15M DIVE FAST/35 EZ
    100 @ 2:00 EZ

    400 @ 4:40 pull w/ buoy + paddles + snorkel
    4x100 @ 1:10 D1-4 (1:07, 1:05, 1:03, 1:00+)
    :40 REST
    300 @ 3:30 pull w/ buoy + paddles + snorkel
    4x75 @ 1:30 3rd 25 FAST w/ fins
    200 @ 2:20 pull w/ buoy + paddles + snorkel
    :10 REST
    4x50 @ 2:00 FAST w/ fins

    100 EZ

    Total: 4300
    Categories
    Swim Workouts
  14. Sectionals Recap

    by , March 11th, 2019 at 08:55 AM (Swimming Through Jello)
    Wooo! Long weekend. Had a blast and a good meet at Region VIII Sectional Championships at Mizzou. My first time swimming at Mizzou in 9 years, love that pool. Now an even bigger percentage of my best times were done in it. Official results aren't up yet, I update with places and exact time corrections when they are.

    Thursday - Relay Day

    Already recapped this earlier but what the heck. Warmups were super crowded so the whole team got in the same lane and we pretty much ended up doing a bunch of 50s and 25s.

    200 Free Relay - B relay anchor - 20.75 split, 17th place (top B relay). A tenth faster than Masters Nats last year, little windmill-y last 12.5 or so.

    200 Medley Relay - A relay breaststroke - 25.92 split. Two tenths faster than Masters Nats! Was a good swim, though I was pretty close to over dolphin kicking on my pullout off the start! 7th place.

    Friday - Tough Double Day

    100 Breast - 57.88 prelims, 14th place; 57.73 finals, 10th place - Another couple tenth drop! And scored some individual points for the team.

    100 Fly - 51.95 prelims, 36th place - This was about 20 minutes after the 100 breast prelim, was surprised I did so well with not feeling fully recovered from that. A hundredth off of the Ozark Masters record though, gaaah! Half a second drop from Ozark Senior Champs though.

    Saturday - Late Night Day

    50 Free - 21.25 prelims, t-22nd place; 21.38 finals, 22rd place - Prelims swim was really good, dropped half a second from Ozark Seniors. Finals swim I had a subpar turn, just didn't get into the second 25 all that well. Still happy with it.

    100 Back - 52.33 prelims, t-26th place - Strong swim. I'm definitely not a backstroker anymore (my all time PR is 50.69) but I'm more than happy with that time for Masters. Scratched out of D finals to save for relay at night.

    400 Medley Relay - A relay breaststroke, 58.0 split, 12th place - This was a little after 9pm, was hard to get up and go, though I gave it a good effort as I was out 26.9, faster than my individual event. Just lost my pull coming home! I think we were 10th place.

    Sunday - Prelims Day

    100 Free - 47.65, 37th place - Almost two seconds faster than Ozark Seniors and over a second faster than my PR. Solid swim, though I think I have more in me if I figure out how to swim it right.

    50 Breast - 26.77, 8th place prelims - Lost track of time and forgot to warm up but went surprisingly well anyway! Was hard to scratch out of a championship finals but I wanted to get home by this point. Half a second faster than going out the 100 (which was my previous best time). I never, ever, ever thought I'd say I was a 26/57 breaststroker. Like, where did that come from?

    400 Free Relay - B relay anchor, 47.3 split, 14th place (top B relay besides the team that swam their best relay as their B) - Was running on fumes by this point, just wanted faster than my flat start, which I got. This was a fun relay! 3 of us went fast than our individual flat starts, including the leadoff!

    Finished with 5 all-time PRs, 2 relay split all-time PRs, 1 Masters PR, 1 Masters relay split PR, and 5 Ozark Masters records.

    So our girls' team won the meet, and the combined team won the meet (I think men got 6th?). Was really happy to contribute to that! Got to see some coaches and families from various parts of my swimming career that I hadn't seen in a long time. All in all, I'm really glad I went. If Masters Nats next year looks like it'll be expensive/inconvenient to get to, I'll definitely look at doing this meet again (assuming it's in short course!). Weighed in at 183 pounds this morning, gotta eat some food this week!

    Updated March 11th, 2019 at 09:50 AM by JPEnge

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  15. workout 03/10/19: afternoon

    by , March 10th, 2019 at 07:30 PM (Maple Syrup with a Side of Chlorine)
    With work this weekend I missed the masters practice yesterday. So I did it solo today after work.

    200 free/200 back/200 im drill

    The Davis Mile, broken 1650
    Subtract 2 ½ minutes for total time:
    275 swim (11 lengths) @ 20 seconds rest
    250 swim (10 lengths) @ 20 seconds rest
    225 swim (9 lengths) @ 20 seconds rest
    200 swim (8 lengths) @ 15 seconds rest
    175 swim (7 lengths) @ 15 seconds rest
    150 swim (6 lengths) @ 15 seconds rest
    125 swim (5 lengths) @ 15 seconds rest
    100 swim (4 lengths) @ 10 seconds rest
    75 swim (3 lengths) @ 10 seconds rest
    50 swim (2 lengths) @ 10 seconds rest
    25 swim (1 length)
    -- 23:04 so my 1650 time was 20:34

    150 float
    200 loosen and out
    [Solo/Rec/2600 yds/42 min]
    ----------------------------------

    Updated March 10th, 2019 at 09:14 PM by rxleakem

    Categories
    Swim Workouts
  16. Sunday 3/10/19

    PM SCY Solo @ LRRC

    2x
    400 swim every 4th 25 dive from blocks
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    300 @ 4:00 pull w/ SP + SNKL
    8x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :30 FR swim

    4x100 @ 1:05 (1:00, 1:01+, 1:03-, 1:03+)
    1:05 REST
    3x100 @ 1:05 (1:01, 1:03, 1:03+)
    1:05 REST
    2x100 @ 1:05 (1:02, 1:03)
    1:05 REST
    100 @ 1:05 (:59-)

    8x100 @ 1:30 kick w/ fins + BD
    odd: FL
    even: FR

    Total: 4000
    Categories
    Swim Workouts
  17. 3|9|19 drylands

    Heavy yard work removing a giant tree stump. Dug a 6’ diameter hole 2-3’ deep around the thing, cutting the roots as I go, some roots are 10” diameter, some underneath, a project. Plan is to hoist it out with 3000lb hand crank, but there is no where to anchor at a decent angle.


    legpress: 270 45rep
    single leg pushdown (assisted PU dip mach): 4 sets externally rotated
    1 set neutral
    10 min hip rotator exercises

    Updated March 10th, 2019 at 04:17 PM by __steve__

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  18. Friday 3/8/19

    PM SCY Solo @ LRRC "Friday Fly Day"

    2x
    300 swim every 4th 25 FL kick H.A.S. w/ SNKL
    4x75 @ 1:20 FL k/dr/sw
    300 N.S. pull w/ paddles

    8x150 @ 2:20 kick first/last 25 UW w/ fins
    odd: last 25 FAST
    even: first 25 FAST

    100 EZ

    8x50 FL @ 200 PACE
    2 @ 1:30 (:30-, :29)
    2 @ 1:10 (:29-, :29-)
    4 @ :50 (:29-, :29, :29+, :29)

    200 EZ

    Total: 3700
    Categories
    Swim Workouts
  19. 3/7/19 Meet Day 1

    by , March 8th, 2019 at 08:25 AM (Swimming Through Jello)
    Thursday, 3/7/2019

    AM Loosen Up
    3x(100 fr 1:35/100 IM 1:45/100 back 1:55/100 k 2:05)
    8x25 :30 O/C IMO
    2x25 starts + 25 ez
    100 warmdown

    PM Sectionals Relay Day!
    Not sure what general warmup was - pool was a cluster you-know-what so just swam.

    Specific warmup before each relay - 250 of 100 ez + 150 sprint drills

    200 Free Relay - Anchored B relay in 20.75 split - tenth of a second drop from Masters Nats last year!

    200 Medley Relay - Breast in A relay, 25.92 split - two tenths PR!

    200 warmdown after each.
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  20. Thursday 3/7/19

    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Recovery"

    Weights:

    1x10/1x15 DB shoulder press (15/30#)
    1x10/1x15 DB S-arm bicep curl (15/30#)
    1x10/1x15 DB tricep extension (15/30#)
    1x10/1x15 DB S-arm row (15/30#)
    1x10/1x15 DB bench press (15/30#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    Swim:

    600 swim (100 FR/100 BK) w/ 4 FL kicks off all walls
    5x100 @ 1:15 pull w/ paddles + SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ :35
    PINK
    4x25 @ :40 V.S. FR kick w/ BD

    200 EZ

    Total: 2300

    Updated March 14th, 2019 at 06:57 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts