The FAF AFAP Digest

Wow, Sr Champs cancelled.

Nice practice. On my first read I missed the part where you wore fins and I was shocked by your fast times! Of course, they are good with fins too.

Be cautious with your CO2 tolerance sets, learn your body's signals and increase slowly.

They finally started the meet at another pool around 5:00 or so. Nasty incident.

I'll take the CO2 sets slowly. Probably just do 10 x 50 back or 1- x 75 back pretty routinely for awhile. Probably should do more backstroke shooters too.

Never thought I would like a nose clip! Thinking of trying it for the Albatross 100 back.

3. Interesting question. I think it might be about equal, and more dependent on how well they respond to the training. Some people are mesomorphs in hiding, they just need the weights to bring it out.

4. Was that oatmeal cooked in water? I'm surprised you tolerated that. I can't stand it without milk.

I think that I might steal your workout and give it a shot, modified for sprint free work. Based on my meet times today I really need to work on my speed on the 100's. I tend to die after a 50.

I cook my oatmeal in soy milk and it is much better than oatmeal cooked in water! I can imagine it's even better cooked in real milk.

Originally Posted by Jazz Hands

3. Interesting question. I think it might be about equal, and more dependent on how well they respond to the training. Some people are mesomorphs in hiding, they just need the weights to bring it out.

4. Was that oatmeal cooked in water? I'm surprised you tolerated that. I can't stand it without milk.

3. Most mesomorphs I've known, even if skinny, still looked "toned" though.

4. Yep, cooked it water. Added bit of milk, banana, cinammon and nutmeg with a touch of brown sugar. I'm sure a touch can't kill me.

Originally Posted by KEWebb18

I think that I might steal your workout and give it a shot, modified for sprint free work. Based on my meet times today I really need to work on my speed on the 100's. I tend to die after a 50.

I've had the problem of dying on the last leg of a 100 before, especially fly. You need a mix of cardio, 100s on good rest, 100s lactate style with loads of rest, broken 100s, maybe some 125s, some fast 50s and fast 25s. A lot of things go into a quality 100.

3. Interesting question indeed! It might be hard to establish a direct relationship because of all the other factors mixed in. As a former coach, I've made a few observations over the years though. I've also tried to get some pointers from other coaches.

GENERALLY, ectomorphs tend to be slow-twitch types, although not always. These types generally have a good bit of muscular endurance but lack power. As a result, they can benefit the most from high weights and low reps IMO. Even more so than mesomorphs. GENERALLY, mesomorphs tend to be fast-twitch and lacking in muscular endurance, so they benefit more than ectomorphs do from a weight-lifting program focusing on low weights and high reps.

Those doing 50s and 100s don't need to worry about muscular endurance though. The types that excel in 50s and 100s usually are mesomorphs and so, they probably are going to be on a high weight/low rep program.

Where it gets interesting is on 200s. You get some overlap here between ectomorphs and mesopmorphs. So, if I wanted a mesomorph to improve on their 200, I would have them on a low weight /high reps weight program. If I wanted an ectomorph to improve on the 200, I probably would have them on a high weight/low rep program.

1. I am pretty sure it works...

3. I am changing you question. A skinny swimmer is probably skinny because they are burning more calories than they are consuming. This is quite easy as a kid, with 2 practices a day, you might only have one adequate meal a day. Ever notice that a high school swimmer is stick then, then muscles up at college?

So I think any swimmer with the extra energy capacity to strength train will benefit. How much depends on the athlete, not really if they started out skinny or not.

Good luck dodging the flu.

Originally Posted by Iwannafly

I cook my oatmeal in soy milk and it is much better than oatmeal cooked in water! I can imagine it's even better cooked in real milk.

I saw a recipe where you can add sweetened condensed milk. I"m sure that would violate Jazz's no sugar/crap edict though.

I don't think I can take full credit for the "no crap" dietary guideline. And actually it's "up to 10% crap", or whatever.

Jeez, forget Jazz's rules and just eat oatmeal cookies for breakfast.

Or better yet, just have chocolate cake for breakfast.

http://www.videosift.com/video/Bill-...efor-Breakfast

I don't have a sweet tooth that much, guys!

I love oatmeal with milk. I'll usually add a chopped apple and, if I must sweeten it, I'll use raisins/craisins.

QB, I have always loved that Cosby routine. With all the talk about choc milk being the "perfect" recovery drink, I think perfectly good substitutes like brownies, chocolate ice cream and cake have been overlooked. More research is needed! (Unlike Fort, my sweet tooth is well developed.)

Originally Posted by Jazz Hands

I don't think I can take full credit for the "no crap" dietary guideline. And actually it's "up to 10% crap", or whatever.

That's right! I love that rule: "healthy + 10% crap."

Originally Posted by elise526

3. Interesting question indeed! It might be hard to establish a direct relationship because of all the other factors mixed in. As a former coach, I've made a few observations over the years though. I've also tried to get some pointers from other coaches.

GENERALLY, ectomorphs tend to be slow-twitch types, although not always. These types generally have a good bit of muscular endurance but lack power. As a result, they can benefit the most from high weights and low reps IMO. Even more so than mesomorphs. GENERALLY, mesomorphs tend to be fast-twitch and lacking in muscular endurance, so they benefit more than ectomorphs do from a weight-lifting program focusing on low weights and high reps.

Those doing 50s and 100s don't need to worry about muscular endurance though. The types that excel in 50s and 100s usually are mesomorphs and so, they probably are going to be on a high weight/low rep program.

Where it gets interesting is on 200s. You get some overlap here between ectomorphs and mesopmorphs. So, if I wanted a mesomorph to improve on their 200, I would have them on a low weight /high reps weight program. If I wanted an ectomorph to improve on the 200, I probably would have them on a high weight/low rep program.

See a lot of tall skinny sprinters though ... I think Karen Duggan just pointed out something to that effect.

Of course, I did see a WR erased by someone who does fit that description whatsoever recently.

Yeah Fort, I believe you.

Lets see, Chris likes beer relays, brownies, chocolate ice cream and cake. Our stomachs might be related.

Originally Posted by Chris Stevenson

I love oatmeal with milk. I'll usually add a chopped apple and, if I must sweeten it, I'll use raisins/craisins.

QB, I have always loved that Cosby routine. With all the talk about choc milk being the "perfect" recovery drink, I think perfectly good substitutes like brownies, chocolate ice cream and cake have been overlooked. More research is needed! (Unlike Fort, my sweet tooth is well developed.)

Maybe I'll try apples next. Not a lover of raisins. Don't mind currants. Going to have to google some recipes.

Originally Posted by qbrain

Yeah Fort, I believe you.

Lets see, Chris likes beer relays, brownies, chocolate ice cream and cake. Our stomachs might be related.

I've previously confessed my potato chip addiction. I prefer salty to sweet things.

Beer's always good.

I told Jazz the other day that people I know in their 30s-40s tend to lose weight most easily when they give up their moderate drinking. Works more quickly, apparently (no experience myself), than the "healthy + 10% crap" rule.