May 122016
You may have seen or even tried Glukos Energy products that Coaches Marlon and Shari have distributed at our practices. They have a variety of products that taste good and really work! While you may not need them for one of our one-hour practices, we do think that they are a terrific fit when you are doing longer workouts that demand more from your body such as: a long swim workout; an open water swim of 30 minutes or longer; a long bike ride or long runs.

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Apr 282016

We are incredibly excited to have Sutter Health Novato Community Hospital Bone & Joint Program as our official Health Care Sponsor! In 2016 we formed a partnership with them and they helped to fund our first-ever Adult Learn-to-Swim Program. On top of that, they will sponsor us annually at events such as ALTS, clinics, etc.

Here’s a little bit about them. I can vouch for them 100% having had – ahem – a few surgeries there such as shoulder work, elbow tendon repair and  even  knee replacement. My care was always absolutely top notch and I came through with full recovery each time. I really do believe they treat you like you are a family member!

The Bone & Joint Program at Sutter Novato Community Hospital provides comprehensive, specialized services or treating conditions of the knee, hip, back, spine,shoulder, hand, arm, wrist, foot and ankle.

We are much more than a hospital stay. Whether it is a minimally invasive procedure or a surgery, our specialists help you determine the best treatment for you to maintain your lifestyle. Our program provides exceptional quality care and dedicated staff partnering with you, through your healing process. It’s how we plus you.

We will be working with Sutter Health to schedule a free shoulder seminar for our team members with Dr. Dan Solomon in the near future.




Apr 202016

I’ve written in the past on SIPE – Swimming-Induced Pulmonary Edema (see our link here) and have been following the studies and statistics of SIPE ever since. It is one of our most popular posts with many writing in about having suffered this during an open water swim. Today this article came across my desk and I thought it worth posting for all of you who love swimming in the open water.

Endurance athletes push their bodies to the limits, and there are many things to worry about when training or competing. Is SIPE one of them?

Source: Should Swimmers Fear Death from SIPE?

Jan 112016

MusclesAs swimmers, we often feel pretty fit and definitely have a bias toward being in the water for our exercise. But, it is critically important to your health and well-being to also incorporate land-based training. You need to establish and maintain strength, stretching and balance (which goes as we age).

Doing so will really help your swimming and especially help your shoulders which can take quite a beating in the pool. It’s also a nice way to simply change things up. You might surprise yourself with how good it feels, so give it a go!

We’re no different than pitchers with our astronomical repetition count on those shoulders. Think I’m kidding? Next time you are in the pool, count just your freestyle strokes. Every single freestyle stroke. Now multiply that by how many workouts you do each week, each month, each year. Yeah, it really adds up.

Help your shoulders, improve your core stability, and strengthen your hips, glutes and legs by doing land-based exercises. You don’t need to have a gym membership. Hiking, walking, and running are good, but sometimes you don’t have that much time. So make the most out of the time you have and try incorporating workout options you can do right in your own home.

For a no-cost option look no further than I stumbled on this site recently and am blown away by the number of offerings they have. You can do the workout straight from their web browser or download a PDF of that day’s challenge. There are hundreds of workouts here and many require no equipment at all. Be sure and read Darbee’s overview and instruction manual before you set off doing the routines. And, know your limits! Start small and build. After all, we don’t want you missing any pool time, right?

Take the challenge and broaden your fitness horizons. You’ll love the feel and your swimming will probably improve if you stick with it. Happy exercising!

Here’s the link to get an overview of the variety of programs Darbee offers.

Here are some samples of the workouts you can download from Darbee. Each workout also lets you know who it is geared toward and what muscles are worked. How cool is that?

Hear Me Roar for Ladies

Purgatory HIIT Workout

Sun Salutation Yoga Workout


Dec 242015

One of the disadvantages we have as swimmers is that while swimming is so good for you in so many ways, it isn’t ideal for building and maintaining healthy bones. It is important to work strength training and weight bearing exercises into your routine to supplement the benefits swimming gives you. This is a great article on how just 12-minutes spent on these Yoga poses can help improve your bone health.

12 Poses of Yoga

For the full article click this link:

Oct 192015

Some sound advice from SwimSwam on what to eat and when after working out. An extract from their article which you can find in its entirety by clicking the link below.

Post-workout nutrition has three basic ideas:

  • The body deals with nutrients differently at different times, depending on activity.
  • What you consume before, during, and especially after your workout is important.
  • By consuming particular nutrients after your workouts, you improve your body composition, performance, and overall recovery.

With the basic ideas, post-workout nutrition has three specific purposes:

  • Replenish glycogen
  • Decrease protein breakdown
  • Increase protein synthesis