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On Friday, November 26th, TheLifeguardStore.com will be having a 

FRIDAY AND SATURDAY, WEB ONLY, 15% Off all stock,

Black Friday (and Saturday) Sale. 

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Work out Submitted by Jonathan Miller

This workout was submitted to us by one of our facebook fans, Jonathan Miller. Try it out. Let us know what you think!


Warm up:
200m/y - easy, choice
200m/y - easy kick

Workout sets:
2 sets x 100m/y - Individual Medley (fly, back, breast, free) - 30 seconds rest between sets
3 sets x 50m/y - free, sprint - 45 seconds rest between sets
2 sets x 50m/y - negative splits - 45 seconds rest between sets
1 set x 100m/y - easy kick
6 sets x 75m/y - IM (fly, back, breast; free, fly, back; breast, free, fly;) - 45 seconds rest between sets
1 set x 100m/y - easy kick
10 x 50m/y sprints on the 1min or 1:10
1 set x 100m/y - easy kick
10 sets x 100m/y - alternating choice

Cool down:
100m/y - easy, choice
1 set x 100m/y - easy kick
 
Approximate time: 60 minutes
Total distance: 3300m/y

Choosing Goggles

Having a reliable pair of goggles is important for all water sports, especially swimming. Not everyone can win races by closing their eyes and counting stroke the way Michael Phelps did during his butterfly at the Beijing Olympics.

When buying swim goggles, there are three factors that you should consider; quality, cost, and most importantly fit.  Goggles keep chlorinated water out of your eyes which allow you to see during your race or whatever sport you are competing in.

Swim goggles must be able to withstand repeated exposure to chlorine and water. When selecting a pair of goggles, check the quality of the rubber around the headband to ensure it is at least 0.07 inches (2 mm) thick. The most common issue with goggles is related to issues with the rubber headband. 

Many types of goggles come with anti-fog coating, with a chemical applied to the inside of the lenses. This coating reduces the development of condensation that can occur during swimming. The condensation is caused by the contrast between the heat inside the eyepiece and water temperature. 

Goggles range in cost from around $5 - $50. To help decide how much you should spend on your goggles, consider how often you swim, and how rough you are on your equipment. Goggle lenses are made of plastic and scratch easily. If you are rough on your equipment or are buying goggles for children, consider the replacement cost. You might also consider getting less expensive practice goggles and reserve your higher quality goggles for competitions.

 When putting on swim goggles, push the eyepieces of the goggles firmly against your eyes. The rubber creates a seal and keeps the water out.

We, at The Lifeguard Store, recommend the Speedo Vanquisher Goggles. They are a good quality at a good price.  But we carry many other brands and styles if you prefer or would just like to try something different.

Butterfly Stroke Tips

There are several different elements to swimming with a proper butterfly stroke technique. Pay close attention to your body position and get your technique right before you work on your speed. Swimmers with good technique can swim faster and longer than more athletic swimmers with poor technique.

These basic tips can help you refine your butterfly stroke:

• Your head will vary slightly, but should primarily stay in-line with spine

• When not breathing, look at bottom of pool. When breathing, look down and forward

• Your shoulders and chest should tip up and down/forward. Your chest lays forward and presses down as your hands enter the water

• Your arms should be a mirror of each other. Arm speed controls rhythm, with generally steady to decreasing/slowing rhythm through the course of a race unless you are really well-conditioned

• During your forearm and hand pull, your arms should remain shoulder width apart, flex at elbows with line from fingertips through elbow moving towards pointing down an slightly inward, then sweep inwards to outwards they press on the water, with the fingertip through elbow line moving from pointing inwards and down to slightly outwards and down

• During your forearm and hand recovery, you should have straight arms, relaxed hands, with a wide and low arm swing, your thumbs should be down, pinky up, and the back of your hand towards thumb should lead

• During your forearm and hand entry, you should have straight, extended arms, extended, thumb to fingertip first, shoulder width apart

• Keep your hips relatively high in the water, acting as moving-forward pivot point

• You should generally have two kicks per cycle, but one per cycle is also acceptable. Your kick timing is based on your arm timing, with your kick balancing your arm and trunk motion. There is generally a kick as your pull begins and a second kick just prior to hand exit. Your kick action and your chest position must work together or you will be moving your body up and down instead of forward. If you attempt to kick with too much effort you will tend to tire sooner than if you allow your kick to work with your arms and body

• Your feet must remain in the same plane through the entire kick. They may be in slightly different planes, but that difference must not change. Your feet should be extended with a relaxed ankle on the down-beat, and a flexed ankle on the upbeat. Your kick amplitude should not be exaggerated

• Keep your body as low and flat/forward as possible, your head should tip up enough for your face top clear water, inhale before your head lays down prior to your arm-recovery reaching a "T" from the shoulders out to the fingertips

LGS Fall Coupon

Use this Coupon Code for 10% off of your Purchase at TheLifeguardStore.com!