Key to your success is embracing the concept of the "24 Hour Athlete". Modern athletes in all sports know that the training field isn't the only place they get better. Strength and other dryland training, sleep and nutrition are just a few of the important areas of focus for success. Learn more about becoming a 24 Hour Athlete on this page.
Does Energy Come In A Can?
Saturday, November 12, 2011 at 8:41PM Before you reach for one of the so-called "energy drinks" read this article, Energy Drinks: A No-No For Young Swimmers, from USA Swimming's sports med and science division.
Warm-up Dryland Drill For Breaststroke
Tuesday, November 1, 2011 at 11:13PM Warm-up for competition for top swimmers always includes a stretching and dryland routine. This short video shows a young Russian breaststroker (look in the center of the frame) getting ready for the meet. I watched her routine for several days and finally decided to catch this drill on film. Her entire routine was very simple and very demanding. It included stretching, rope skipping, abdominal work, thera-band work (simulating her actual stroke) and several breaststroke-specific drills like this.
Best Way To Get In Shape? . . . Stay In Shape!
Monday, July 18, 2011 at 11:18AM 
Don't let all that hard work go to waste! Your next season will get off to a better start if you maintain your fitness and skill level. All athletes know that fitness is on-going, a daily part of a healthy lifestyle. Basic fitness is cardio-vascular fitness, how our heart and lungs work. Other aspects of "stay in shape" are monitoring nutrition and weight, maintaining or enhancing strength, and staying in touch with technical skills.
To help you maintain fitness and get ready for the short course season we are offering a "Fitness and Dryland Session" for the National, Senior and Bronze Squads and all 13 & older Green squad swimmers. The program will run daily July 25 - August 12, with pool sessions at the Lake Bluff pool and strength sessions at Lake Forest College.
There is a minimal cost for the program ($85 LFSC members/$100 non-members) to cover the additional staffing and facility costs. Both LFSC members and swimmers from other teams are welcome to participate. (Swimmers prepping for the girls HS season at other area high schools are welcome to prep in this program.)
Download a flyer and return it to a coach or by mail today. Mailing address:
Lake Forest Swim Club, 555 N Sheridan Rd, BOX A-1, Lake Forest, IL 60045