Friday Interview: Breeja Larson

Thought it was only appropriate to reprint this interview after the women's 100 breast. Congrats Breeja!


1. Please introduce yourself to the readers (how you started in swimming, education, experience, etc.). 

I'm Breeja Larson, born and raised in Mesa, Arizona. I started swimming summer rec teams when I was little and I absolutely hated it. Every summer I wished I wouldn't have to go to swim practice, it was difficult, boring, and my older sister Kyli was faster than me. But I did enjoy breaststroke, mostly because you could breathe every stroke. When I was a freshman in high school my parents convinced me to try swimming for the high school swim team. I wanted to quit the first 2 weeks. But after the first meet and getting to know the team I started to enjoy it but then I also played volleyball and softball that year and I really enjoyed it. I didn't want to swim my sophomore year, so I played volleyball and softball again instead. My junior year I lived in Boise, Idaho and decided I try to swim again, but swimming wasn't a sanctioned sport and we swam about 4 hours a week for about 3 months and tried long jump in track and field. My senior year I decided that I needed to get serious about one sport so I chose swim and chose to move back to Mesa Arizona to live with my Aunt Jeanette and Uncle Tom Fitzgerald while my family stayed in Idaho, without their help it would've been very difficult to get through that year. They always had plenty of healthy food available and supported me along with the rest of my family the whole year. I decided to try swimming for Mesa Aquatics Club (MAC) under the head coach Brad Hering. On the first day Brad made me do push ups because I uttered the word "can't" we weren't allowed to say the C word on deck. He inspired me to keep swimming and give it my all. That high school season went really well and for the first time I wanted to swim because I loved the sport. I started out as a 1:10 100 breaststroke that year and ended with a 1:02.8 and got 2nd at the high school state meet behind Katie Olsen. Brad inspired me to reach for the stars and made it possible to be recruited by Texas A&M, a top 10 school, I couldn't believe it! Brad taught me all the mental work with swimming but he didn't mess with my technique because he wanted me to stay green for my college coach to mold into a better stroke. And once I got to A&M I was in shock from all the hard training. Steve was very patient with me and believed I had potential and all the hard work paid off last year and paid off this year. 

2. What is your pre-race warm-up? 

For Taper meets I'll do something along the lines of 500 swim, 400 drill swim, 300 kick, 200 pull, 100 scull, 300 of breaststroke drills, 400 cardio, some 25 underwater pull outs, some 50s pace, and some visualization and breathing exercises. Steve Bultman helped me construct this workout and it helps prepare me very well at every big meet. 

3. How do you incorporate mobility training into your routine during the year and at a meet? 

My training schedule includes swimming, lots of stretching, weight training and cardio like jump rope and running the football stadium with the team. At meets, I make sure I stretch alot and roll out my legs (massaging) to make sure the blood circulation is good. 

4. Do you follow any nutritional guidelines? What about at a meet? 

I try and eat oatmeal and a protein shake for breakfast every morning cause every hotel has oatmeal for breakfast and I feel it's important to keep your diet the same when you go to swim meets so your body doesn't go through any shocks. I eat a couple peanut butter and jelly sandwiches and peanut butter bagels for lunch cause it's a cheap way to get a lot of protein and carbs and I eat meat with my dinner every night to get protein. And at meets, my coaches always make sure we have plenty of protein available at every meal. I also have at least one fruit and two vegetables a day, I should have more but I do the best I can. 

5. Do you take any supplements? The Nutritionists at A&M give me collegiate muscle milk protein powder to take to get more calories into my diet and I try and take 3 protein shakes a day. And they offer us Gatorshakes for recovery. 

6. How do you incorporate strength training into your program? 

I do a weight training program every Monday, Wednesday and sometimes Friday morning, our weight training coach Paul Sealey is wonderful, he specializes every workout to coordinate and help with our swimming 

7. Do you think breaststrokers need different mobility or strength and conditioning?

 I think that knee strengthening exercises are crucial to keep your knees healthy and to avoid tendonitis in your knees. 

8. What exercises (dryland, drills, etc.) have most helped you become an elite breaststroker? 

I work really hard with strengthening my forearms to help my pull, and I do a lot of groin exercises like the slide board (like a speed skater exercising) 

9. You've made large strides in the past two years, what were the biggest changes in training or technique that helped you make this large transition? 

Steve's Coaching, the amount of yardage, everyone's encouragement, and believing that I could if I worked really hard for it. 

10. What is the most common flaw between your good and elite breaststrokers? 

I think you just have to find the stroke that works for you. There are so many ways to swim breaststroke and Steve helped me find a style that worked best for me. Working on swimming with the least resistance and having fast tight turns also makes a world of difference, but I'm still learning myself, I just feel that everyone has room to improve. 

11. What are your goals and plans to accomplish these goals for the upcoming Olympic Trials and next NCAAs? 

Ya know, I just want to go out there and do my best. It would be incredible to represent the United States and make the Olympic team, but whoever swims the fastest deserves to the spot. I hope my best will be fast enough, but I know I have a lot of time left to swim so there still a lot of opportunity for me to make teams. And as for NCAAs, I love swimming against all the college girls and I hope to swim my best at every NCAA meet I have left.

Thanks Breeja, Good luck!

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What Dana Vollmer Must Do To Break the 100 Fly WR

Last night was a remarkable start to Olympic Trials. I'll be honest, the US has their work cut out for them in a few events, but overall appears dominant.

One swimmer on a tear is Dana Vollmer. She finished last night with a 56.42, only 0.36 seconds of Sarah Sjöström's WR. 

Dana Vollmer (26.42/30.00) 56.42

http://www.nbcolympics.com/video/swimming/dana-vollmer-sets-ar-in-100m-fly-at-trials.html

Sarah Sjöström (26.94/29.12) 56.06

Dr. Rushall provided an analysis of Sjöström's stroke at the 20 meter mark. 

On the first 50 Vollmer was out a remarkable 0.4 seconds faster than Sjöström's WR! She used her superior start (potentially via the Omega Track Start) to be approximately 0.6 seconds faster at the first 15 meters. The rest of the 50, Vollmer maintained a slightly higher stroke count (2 more strokes) than Sjöström.

She maintained this fast first 50 through the turn as Vollmer was underwater for approximately 1.5 seconds longer than Sjöström. This allowed Vollmer to add a few more tenths to her lead of Sjöström at the 75 meter mark. 

Vollmer's longer underwater kick off the wall allowed her to use two fewer strokes in the first 15 meters of the second 50 and allowed her to extend her lead.

However, this may have contributed to her fading finish. Sjöström's was a remarkable 1.5 seconds faster on the last 25 compared to Vollmer. Specifically, she was 0.6 seconds faster on the last 10 meters! This difference is remarkable and likely due to Vollmer entering acidosis.

Before the debate begins, Sjöström's did have the aide of the hi-tech suits which improved anaerobic endurance. This likely allowed her to finish faster, but the times records aren't being remove! We can't alter the past, so we must use this analysis as a comparison taking the suits out of the equation. 

To Break the WR

For Vollmer to break the WR, it is obvious she needs to finish the race. In comparing Vollmer and Sjöström there are a few glaring differences, with the largest the distance of underwater kick off the wall. 

In my opinion, this extended time under water contributed to Vollmer's fatigue, as oxygen debt is a big contributor to fatigue. 

Therefore, for Vollmer to break the WR, I'd suggest getting up a little earlier off the turn, get some air, and finish!


However, fatigue is a multi-variable equation and for all we know Vollmer is saving a strong finish for finals or the Olympics. None the less, she will be the favorite headed to London.

By G. John Mullen founder of the Center of Optimal Restoration, head strength coach at Santa Clara Swim Club, creator of the Swimmer's Shoulder System, and chief editor of the Swimming Science Research Review.

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Altered Trapezius Muscle Activation

This is a piece of the June Swimming Science Research Review. Click here for a complete list of the articles reviewed.

Sign-up here to receive this month's edition and all future publications for only $10/month. Each edition covers articles ranging from biomechaincs, physiology, rehabilitation, genetic, and  much more! These reviews explain the latest sports science research in straightforward language.

This will help you apply knowledge in the review to the pool deck, separating yourself from your peers!

And don’t worry, there’s no fixed commitment period, so if you don’t want to continue receiving the monthly publication, you can just cancel your payment whenever you want.

Zakharova-Luneva E, Jull G, Johnston V, O'Leary S. Altered Trapezius Muscle Behavior in Individuals With Neck Pain and Clinical Signs of Scapular Dysfunction. J Manipulative Physiol Ther. 2012 May 17.
Background

Neck pain is the fourth common source of pain in swimmers. Of the various causes of neck pain, mechanical neck pain is believed to be influence by changes in muscle function.

Many muscles in the shoulder attach to the neck and spine, potentially altering movement patterns. The trapezius and levator scapulae are typically viewed to influence neck pain and dissipate loads from the shoulder girdle to the pain-sensitive cervical structures.

The trapezius is a large muscle, typically broken in two three portions (upper, middle, and lower). Most commonly the upper trapezius is believed to influence pain in the shoulder. However, the trapezius' influence on neck pain is rarely studied.

The purpose of this paper was to examine the behavior the three portions of the trapezius in patients with chronic mechanic neck pain (MNP).

What was done

Thirty-eight volunteers participated in the study (18 MNP and 20 control). Inclusion criteria was: history of neck pain greater than 3 months, greater than or equal to 15/100 on the Neck Disability Index, visual sings of dysfunction, clinical signs of scapular dysfunction on the same side of the neck pain.

Surface electrodes were used to record electromyography (EMG) of the portions of the trapezius during isometric shoulder flexion, abduction, and external rotation at three different maximal voluntary contractions (MVC) 100% MVC, 50% MVC, and 20% MVC.

Results

No pain was noted during any of the procedures for either group, but the lower portion of the trapezius displayed significantly greater levels of activity in individuals with MNP compared to controls for the abduction, and external rotation. No differences were noted during the two other trapezius sites.

Conclusion

This suggests changes occur in the behavior of the trapezius in those with chronic MNP. This increased activity of the lower trapezius suggests an altered motor control during abduction and external rotation.

Practical Implication

In swimmers with MNP, it is likely altered scapular muscle motor control is contributing to dysfunction. This indicates assessing trapezius muscle function in those with MNP.

By G. John Mullen founder of the Center of Optimal Restoration, head strength coach at Santa Clara Swim Club, creator of the Swimmer's Shoulder System, and chief editor of the Swimming Science Research Review.

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Pelvic Precision

In recent months, Dr. John has written several articles detailing low pack health and performance.  Read them if you haven’t done so

Lumbar Solutions Part I
Lumbar Solutions Part II
Low Back Instability in Swimmers

We’ll start with an analogy:
Rib cage -> Shoulders and thoracic spine
Pelvis -> Hips and lumbar spine.

The rib cage and pelvis are critical parts but often overlooked compared to their neighboring joint systems. (Forgotten Rib Cage) As with the rib cage, quantifying the pelvis is difficult without specialized equipment.  

When the pelvis does get attention, there’s still no consensus on its optimal function.  Should we treat it as its own joint system or as an extension of the low back or the hips?  Alternatively, are the hips and lumbar spine extensions of the pelvis?  We might also consider the rib cage and pelvis as transitional joint systems.  I don’t have the answer to these questions so we’ll save more intense discussion of these deep philosophical mysteries for a later date.

Most discussion of the pelvis focuses on pelvic tilt in static posture.  Frequently you’ll hear the pelvis in the context of lower crossed syndrome: gluteal amnesia paired with of the hip flexor stiffness results in anterior pelvic tilt.  This condition is tied to abdominal weakness, limited hip extension, low back stiffness, Assless Swimmer Syndrome, along with several medical conditions such as hernias, hip impingement, and low back pain.  Though static posture is important to consider, it doesn’t tell the whole story.  

So what does this mean for swimming?  The low back is swimming’s great paradox.  We know the low back craves stability and the ability to resist excess movement, but certain swimming movements require lumbar mobility in the saggital plane: dolphin kicking, butterfly, start and turns (and though breaststroke doesn’t require extreme lumbar mobility, the low back does move).

Our challenge as coaches is to help athletes meet these specific demands in the safest way possible.  One analogy is to football: you can’t avoid full contact in practice, but too much tackling or unsafe technique will slaughter your players.  We certainly can’t avoid these movements in the pool yet we still need ways to protect the back and sustain optimal function and health (Kaneoka 2007 – Elite swimmers demonstrate more lumbar degeneration than non-elites).  

One answer is learning pelvic precision, which falls under the “Timing” emphasis of the Length-Strength-Timing triumvirate.  Pelvic precision refers to the ability to disassociate the pelvic tilt movement from non-essential movements when taking the pelvis through its full range.  From a motor learning perspective this is no different than learning to throw a ball efficiently with your hands and arms, rather than lunging forward with your entire body to throw.   The key term is inhibition, or training non-essential motor units to stay quiet at the right times.  Control of the pelvic tilt is one example of inhibition at work.  

The concepts of timing and inhibition are two ways to resolve swimming’s lumbar paradox.  Many people hear the stability emphasis for the lumbar spine and misinterpret by remaining stiff and rigid all the time, a strategy that makes fast swimming nearly impossible.  If you can train the pelvis to tilt on command with minimal contribution from non-essential motor units, the moving parts are better protected and you can get the same or more work accomplished.  

Unfortunately, perhaps due to the difficulty of measurement, the literature is sparse but not completely bare on the pelvis and performance. Chaudhari (2011) studied baseball pitchers with a Level Belt on the ability to keep the pelvis within certain range of tilt (+ or – 7 degrees).  They then compared players’ pelvic control with performance and noted that pelvic control correlated with walk-to-hit ratio and overall innings pitched, but was not related to injury.  (Astute baseball fans will also note that measuring performance by hits and innings pitched brings many factors into the equation outside the pitcher’s control, possibly weakening the value of this correlation…they never heard of Defense Independent Pitching Statistics?).  Nevertheless, it’s a start and may hopefully spawn additional formal inquiry on pelvic control and athletic performance.

McGregor (2004) studied collegiate rowers at several intensities and stroke rates and found significant “changes in pelvic rotation at the catch and finish stages of the stroke with significantly less anterior rotation occurring at the catch position at higher rowing intensities.”  One possible relation of this study to swimming is Dr. John’s recent discussion on the two types of fly.  If pelvis kinematics change based on velocity, and stroke style is a function of velocity (sprinter versus 200fly/400IM), then pelvic precision will change with each type of stroke.  It may follow that we can tailor core training and pelvic precision specific to event and individual needs.

One common exercise for pelvic tilting is the cat-camel yoga pose, also recommended by the eminent Dr. McGill.  This is a valuable exercise for many, but note the amount of non-pelvic movement involved in spinal flexion and extension.  We’d call this movement very imprecise for pelvic tilting.  It undoubtedly has other uses and I’m not suggesting it’s a bad exercise at all, but if you’re training for an activity that requires pelvic precision, we should ensure the movements are precise.

For a more precise version of the pelvic tilt, in the video below, I’m demonstrating pelvic tilts while standing, first with manual assistance, and then without the assist.  
Link:

Point of this exercise is to show how the pelvis has the ability to tilt independent of contributions from distant body parts.  Because I’m not using the upper back, the legs, or a giant back bend to move through the tilt, the upper and lower body can provide bracketing support for the lower spine.  If, as in swimming, we can’t avoid low back movement, our goal is to find stability in other places to support the lumbar spine when it is forced to move.  
Since we can’t eliminate the movement, we should make it as precise as possible to eliminate damage and the risk of pain.  (Note, if you’re wondering why the heck I would do such an exercise, it actually mimics the leveling of the pelvis through the golf swing).  The goal of this exercise is not to add range of movement or even to stretch out the back.  All we’re checking for is to see if your brain knows how to do the movement with precision.
Conclusion
Finally, none of this information matters if we can’t make a lesson permanent.  Although pain is not our focus in this article, a recent study (Wand 2012) showed that mirror use was effective at alleviating non-specific back pain during rehabilitation.  Subjects who watched themselves perform exercises in a mirror achieved better pain outcomes.  We may theorize that feedback leads to better movement precision.  Though I’ve never used the Level Belt (referenced above), it does look promising with its iphone attachment to track the numbers.  Regardless of what tools or tactics you employ, always consider pelvic precision in training the core.
References

1. Chaudhari AM, McKenzie CS, Borchers JR, Best TM. Lumbopelvic control and pitching performance of professional baseball pitchers. J Strength Cond Res. 2011 Aug;25(8):2127-32. 
2. McGregor, AH, Bull, AMJ, Byng-Maddick R. A Comparison of Rowing Technique at Different Stroke Rates: A Description of Sequencing, Force Production and Kinematics. Int J Sports Med 2004; 25(6): 465-470 
3. Kaneoka K, Shimizu K, Hangai M, Okuwaki T, Mamizuka N, Sakane M, Ochiai N. Lumbar intervertebral disk degeneration in elite competitive swimmers: a case control study. Am J Sports Med. 2007 Aug;35(8):1341-5. Epub 2007 Apr 3. 
4. Wand BM, Tulloch VM, George PJ, Smith AJ, Goucke R, O'Connell NE, Moseley GL. Seeing It Helps: Movement-related Back Pain is Reduced by Visualization of the Back During Movement. Clin J Pain. 2012 Jun 13. [Epub ahead of print 

By Allan Phillips. Allan and his wife Katherine are heavily involved in the strength and conditioning community, for more information refer to Pike Athletics.

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Weekly Round-up

1. Sagittal Plane First by Mike Robertson
2. Squat Magic by Joe Bonyai
3. Paddle Vs. Propeller: Which Competitive Swimming Stroke Is Superior?
4. ISOSC Edition 2

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Offseason SUPing

As Olympic Trials conclude, many will have an early finish to their swimming season.
The long off-season scares most coaches, as they know off-season typically leads to excess weight gain, laziness, and no improvement. One of my first article for Swimming World Magazine discussed beneficial off-season activities.

Just recently, I received an e-mail from a collegiate coach about this article and he asked if I knew any off-season exercises near the beach where he could "trick" the kids into still swimming during the off-season. He also wanted to discuss fun team activities which are applicable for swimming, once again, in the water to allow swimming.

A few years ago, the Race Club suggested riding waves as a form of training to help sprinters find proper body position at high speeds. I feel this is a great method, but can be a bit slow and typically lacks cardiovascular involvement (unless you're sprinting in and out of the waves).
Off-Season Exercise

When it comes to an off-season exercise it is essential to find an activity which is safe (low injury risk), attacks the swimmer's weakness, and translates to swimming. If you have beach access, stand-up paddle boarding (SUP) qualifies for each of these categories.

SUPing is gaining popularity especially in NorCal and it is easy to understand why. It is easy to learn (typically takes 5 - 10 minutes if you don't have a history of knee pain), safe, integrates the spiral core, allows a great view, and cardiovascular training on the ocean! More importantly, it is relatively cheap (rent boards for the whole day for only $30).

Now let's get into how it translates to swimming. Personally, I think it translates most to sprint swimming (shoulder driven stroke) as the standing on the board limits hip rotation, but SUPing requires connecting the hips and core, forcing an athlete to connect the body for optimal propulsion. Moreover, the paddle teaches swimmers the biomechanics of a clean catch, the same as swimming.

These important similarities make a great workout for the off-season, most importantly it is relatively safe, improves core strength (essential for swimmers), stresses the cardiovascular system, and teaches propulsion and entry biomechanics.

Integration
Now you may be wondering how this could be implemented for "tricking" a swimmer into a race. Now if you read Optimizing Feedback in the Pool, you realize the importance of performing a few off-activities to accelerate learning. This is possible with SUPing. Here is an example workout:

• SUP for :30 seconds, working on stable shoulders, long entry, and core connection
• Sprint shoulder driven stroke :20 seconds, translating concepts from SUPing
• Ride wave into beach focusing on body position

Repeat this for up to 10 rounds and have fun!

Also, while you're SUPing. I highly suggest getting a pair of shoes to provide some stability 3TBarefoot shoes for your feet and to protect your feet from many unpleasant ocean floors. The BodyGlove SUP shoes allow protection, yet allow one to swim properly and keep their "feel" for the water. Check them out, they're the most reasonably priced product on the market.

By G. John Mullen founder of the Center of Optimal Restoration, head strength coach at Santa Clara Swim Club, creator of the Swimmer's Shoulder System, and chief editor of the Swimming Science Research Review.

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Unknown Soft Tissue

Performing soft tissue techniques in rehabilitation and prevention strategies is a growing trend, with high anecdotal support. Despite implementation, the physiological response is uncertain. In fact, whether these techniques actually help is still under much scrutiny.

When I say soft tissue mobilization it includes all activities such as tennis ball mobility, massage, ART, MFR, foam roll, etc. All of these soft tissue techniques are alike in that they use a similar mechanism for improvement - In my opinion, anything using the hands is slightly different as it adds an affective component.

A recent study (in the Swimming Science Research Review) suggests two minute of foam rolling on the quadriceps improves knee flexion range of motion by 10 degrees, without a decrease in force production (MacDonald 2012). This study is one of the earliest justifying the use of mobility devices in prevention and strength and conditioning.

In rehabilitation, many clinicians often start off concentrating on joint mobilizations before transitioning to muscle; however, muscle is easier to manipulate and shows greater benefits (anecdotally). Physical therapist and chiropractors are typically taught many joint mobilization/manipulation techniques to improve range of motion. Joint manipulation is the current educational trend, making it difficult for evidence-based clinicians, but results do not lie! One reason soft tissue mobilization doesn’t gain evidence-based support is the multi-variable nature of soft tissue. Moreover, it is impossible to practice germ theory in the applied science of rehabilitation.

It is hypothesized that manual soft tissue mobilization improves fascial adhesions, but minimal support lies in this view. Recently, it has been suggested manual STM starts the inflammatory process to speed recovery, but no research supports this notion. In fact, studies show massage helps reduce inflammation after exercise (Crane 2012).

I personally feel the changes associated with soft tissue are a combination of muscle and nervous system.

As we attempt to classify the changes of improvement with soft tissue mobilizations, realize it is impossible to study germ theory and have pure evidence on this multi-factorial subject. From my experience, understanding what house (stage of injury) or the limiting factor (for the non-injured population) the clients is in should drive sessions and lead to improvement instantly if done correctly.

By G. John Mullen founder of the Center of Optimal Restoration, head strength coach at Santa Clara Swim Club, creator of the Swimmer's Shoulder System, and chief editor of the Swimming Science Research Review.

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Overtrainnig Inhibits Muscle Growth

The following is a review from the Swimming Science Research Review. Click here for a complete list of the articles reviewed.

Sign-up here to receive this month's edition and all future publications for only $10/month. Each edition covers articles ranging from biomechaincs, physiology, rehabilitation, genetic, and  much more! These reviews explain the latest sports science research in straightforward language.

This will help you apply knowledge in the review to the pool deck, separating yourself from your peers!

And don’t worry, there’s no fixed commitment period, so if you don’t want to continue receiving the monthly publication, you can just cancel your payment whenever you want.

Xiao W, Chen P, Dong J. Effects of Overtraining on Skeletal Muscle Growth and Gene Expression. Int J Sports Med. 2012 May 16.

Background
Overtraining and overreaching are common in the sport of swimming. No matter if you are a high or low volume advocate, swimming requires countless hours in the pool putting one at risk for overtraining.

Some coaches feel overtraining is a beneficial part of training to 'break-down' the athlete and make them stronger, despite the literature suggesting overtraining causes increases in inflammation and decreases in muscle mass. However, the exact mechanism and results of overtraining are not well documented.

Xiao et al. looked to analyze the influence of 11 weeks of overtraining of treadmill training on rats.

What was done

30 Winstar rats underwent one week acclimatization, then 10 were put into a control group, then the rest were put on 11 weeks of an overtraining protocol progressing to four one hour training sessions a day. Of the remaining 20 rats, after the 11 weeks of overtraining, half recovered for seven days.

Blood work of the rats was performed 36 hours after and 7 days after the last training session. Muscle was harvested, prepared, and ribonucleic acid (RNA) was extracted.

Results

The rats acclimated well with the overtraining protocol for the first eight weeks, but needed assistance from the eight to eleventh week, leading to a decrease in mental state. Blood assay showed testosterone, and hemoglobin decreases in the over-trained rate in combination of a decrease in weight.

The size of the gastrocnemius muscle also decreased by 23.6% in the overtraining group and was still smaller after 7 days. Creatine kinase levels were also higher in the overtraining group. Increases in interleukin (IL)-6 and transforming growth factor (TGF)-β1 mRNA in the muscles of the overtraining group compared with the sedentary group. Furthermore, the predominantly anti-inflammatory cytokine, IL-10, decreased significantly in the overtraining group compared to the sedentary group (decreased by 63 %). Although IL-6 and TGF- β1 had a tendency to normalization after 1 week of recovery, the level of the IL-10 mRNA in the muscles of the overtraining recovery group was lower than the sedentary group. Cyclooxygenase (COX)-2 mRNA decreased dramatically, similar to null mutation of COX-2 or COX-2 inhibitor. Both COX-2 and uPA decreased significantly in the overtraining group, which is consistent with the findings of previous reports.

Conclusion

This study indicates over-training results in muscle injury and the inhibition of skeletal muscle growth. This is due to an increase in pro-inflammatory cell signalers (cytokines) and a decrease in anti-inflammatory cytokines. Also, cox-2 and uPA are necessary for muscle growth, but are blunted in the overtraining group.

Practical Implication

Swimming is a unique, unnatural sport for humans. As a result, long hours in the pool are required to learn the appropriate motor patterns for high performance. However, over-training should be avoided due to potential decreases in muscle size and an increase in inflammation (which hinders a swimmer’s ability to adapt to training per the super compensation response.). Despite the suggestions in this study, conclusions drawn should be taken with a grain of salt, as it was performed on rats on a treadmill, not swimmers in the pool.

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Reaction Time

Olympic Trials and the Olympics bring some of the most tension filled moments in sports: that endlessly quiet wait on the blocks anticipating the signal. The start of every race depends on how fast the swimmer reacts.

For analysis, we can break the start into two phases: reaction time and block time (the analysis will be almost identical for backstroke starts).

Reaction time: first movement of any kind after the signal. It is a tiny fraction of all races, but every fingernail counts in championships. Although false starts are less common in swimming than in track and field (whose shortest event is roughly half the time of the 50 free), you can’t discount the mental advantage in an evenly matched race. Further, relay disqualifications are not uncommon, even in big meets.
Block time: how long to get off the block. Block time is a measure of reaction time, start mechanics, and physical capacity. You can have the best reaction time in the field, but if your mechanics are poor, you could still be last in the water. Likewise, if you have great mechanics, the field may leave you behind if you react slowly. Block time is followed by flight time.

Our focus here will be on reaction time. (See Omega Track Start Tragedies Parts I and II for ways to improve block time) One challenge is training reaction time: how do you train reaction time efficiently and effectively, other than simply practicing starts more often? Unless you have a permanent timing system at the pool, racing is the only time you receive objective feedback on reaction time from the blocks.

Mark Russell of USA Swimming offers a dryland drill of clapping your hands after a start cue. This can easily be done in a group and does not require using an entire lane, and allows for high quantity of repetitions. However, one drawback is the lack objective feedback. Just because you practice reaction time doesn’t mean it will improve. Anecdotally, we might expect that ball sports at a young age may also cultivate reaction time (See Reactive Animal ). If all else fails, let swimmers practice reaction time on their iphones!

Another overlooked tactic is to simulate race conditions with the same start cue. Waiting on the blocks for a gun in a deathly silent arena is different than the coach yelling “Go!” over the cacophony of aqua aerobics music and noise from the learn-to-swim class in the kiddie pool. Frequent racing allows many reps in competitive settings, but not all timing systems show reaction times in the results. Ideally, for each start we’d have a number for reaction time and a number for water entry time, which can isolate how long it took to leave the blocks. 

USA Swimming conducted informal research and found that men in their sample averaged 0.69 seconds reaction time compared to women with 0.73 (We can assume this data was pulled from international meets). US men had the best average reaction time of countries with more than 20 swimmers in the sample, but the women trailed Sweden and Great Britain. They offer no theories to explain these results, and the results may be statistically insignificant if exposed to more rigorous analysis, but the data is interesting nonetheless.

One factor possibly affecting reaction time is the nature of the start cue, whether a gun or a buzzer. Brown (2008) analyzed 100m and 110m track and field events at the 2004 Olympics and found that sprinters in lane 1, closest to the starting gun, had significantly decreased reaction times compared to competitors in outer lanes. As with swimming, track and field places fastest qualifiers in the middle lanes. Authors also performed experiments on trained and untrained sprinters modifying the signal intensity, from 80dB, 100dB, and 120dB. Subjects recorded significantly reduced reaction times with increasing signal intensity. Interestingly, reaction time was further reduced when authors provided the signals as a startle, suggesting the more reactive and less conscious thought involved, the shorter the reaction time.

Many theories exist on how to affect reaction time. Static stretching is often maligned in the modern sporting world, but the evidence is mixed on whether static stretching actually harms reaction time. Many athletes stretch before the race behind the blocks, often for anxiety relief. Is this practice potentially harmful, given the explosiveness of the swim start?

Behm (2004) put sixteen subjects through an acute bout of lower limb static stretching and measured several qualities, including reaction time and movement time. After the control condition (no stretching), reaction time and movement time both decreased (5.8% and 5.7%) while both qualities increased (4.0% and 1.9%) after stretching. However, Alpkaya (2007) also looked at the effect of static stretching on reaction time and found neither a positive nor negative effect. It’s important to note that these two studies employed different stretching protocols, with the Behm study using 45 seconds and the Alpkaya study using 15 seconds, which may or may not explain the conflicting results. 

Another variable often linked to starts is the warm up. Warm ups have been shown helpful for overall performance, but the effect on reaction time is questionable in the evidence. Balilionis (2012) had sixteen NCAA D-I swimmers perform three types of warmups before 50yd time trials: no warmup, short warmup, and normal warmup. Although the normal warmup yielded the fastest overall performances, there was no relation between type of warmup and reaction time.

McMorris (2006) had similar findings, but with some interesting twists. After several types of warmups and a no-warmup condition, subjects performed psychomotor tasks including a reaction task, a slalom course, and soccer ball kick. Type of warmup (static, dynamic, or no-warmup) predicted overall performance, but was not related to reaction time. However, post-event heart rate was predictive of reaction time, indicating that general arousal may improve reaction independent of physical warmup strategies.

To improve reaction time, there is evidence caffeine may help. Duvniak-Zaknich (2011) studied team-sport athletes in a simulated team game and a reactive agility test. Subjects were given either caffeine or placebo. Authors noted a decrease in reactive agility time by 3.9% after caffeine ingestion and also observed improved decision-making accuracy. Additionally, authors tracked performance throughout the game to estimate whether the effect of caffeine changed during fresh versus fatigued states. Because the results were consistent throughout the game, they concluded caffeine ingestion may be helpful for reaction time under both conditions.

Feeling a bit hung over on the blocks? Sorry, a caffeinated energy drink was not able to reverse impaired reaction time caused by alcohol consumption at 0.04 and 0.08 breath alcohol concentrations. (Alford 2012)

Conclusion
Reaction time is a small detail, but every fraction of a second counts. Reaction time should be just that: reactive. There are several tactics to improve reaction time without getting on the blocks, but when the time comes to race, nothing can match preparing under the same start conditions as the goal meet.

References

1. Brown AM, Kenwell ZR, Maraj BK, Collins DF. "Go" signal intensity influences the sprint start. Med Sci Sports Exerc. 2008 Jun;40(6):1142-8.
2. Behm DG, Bambury A, Cahill F, Power K. Effect of acute static stretching on force, balance, reaction time, and movement time. Med Sci Sports Exerc. 2004 Aug;36(8):1397-402.
3. Alpkaya U, Koceja D. The effects of acute static stretching on reaction time and force. J Sports Med Phys Fitness. 2007 Jun;47(2):147-50.
4. Improving Your Reaction Time off the Blocks, Mark Russell/USA Swimming
5. Reaction Times Across the World, Lisa Wemhoff/USA Swimming
6. Balilionis G, Nepocatych S, Ellis CM, Richardson MT, Neggers YH, Bishop PA. Effects of Different Types of Warm-Up on Swimming Performance, Reaction Time, and Dive Distance. J Strength Cond Res. 2012 Jan 10. [Epub ahead of print]
7. McMorris T, Swain J, Lauder M, Smith N, Kelly J. Warm-up prior to undertaking a dynamic psychomotor task: does it aid performance? J Sports Med Phys Fitness. 2006 Jun;46(2):328-34.
8. Alford C, Hamilton-Morris J, Verster JC. The effects of energy drink in combination with alcohol on performance and subjective awareness. Psychopharmacology (Berl). 2012 Mar 29. [Epub ahead of print]

By Allan Phillips. Allan and his wife Katherine are heavily involved in the strength and conditioning community, for more information refer to Pike Athletics.

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Weekly Round-up

1. The Eyes Have It: Thoughts on Vision and Its Effect on Movement and Posture by Allan Phillips
2. Psychological Stress impairs muscular recovery by Chris Hitchcock
3. Isometric Face Pulls by Chris Davis
4. 5 Reasons You Have Tight Hamstrings by Eric Cressey
5. Creatine Side Effects: The Truth About Creatine Bloating, Creatine Diarrhea & other Dangers of Creatine by Nick Tumminello
6. 5 Uncommon Swimming Flaws Causing Shoulder Pain by GJohn Mullen
7. Dryland Tip: STM Piriformis by GJohn Mullen
8. Chocolate Milk Study vs CHO beverage
9. Five Hidden Signs of Instability by Perry Nickelston, DC, SFMA
10. Regressed hip hinge

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Swimming Science Research Review Volume 1 Articles

The Swimming Science Research Review Volume 1 was just released. This is a monthly research review on topics pertaining to swimming. Click here to buy a copy for only $10! 

Here is a list of the topics reviewed and a 12-page preview! Enjoy!

1. Anxiety and Performance
2. Dehydration and Metabolism
3. Hyperoxic Recovery and Power Output
4. Load-Load Ischemic Resistance to Failure and Endurance Capacity
5. MSTN and CKM Genes and Elite Endurance Performance
6. Effects of Kettlebell Training
7. Resistance Training for Adolescents: Research Review
8. Contralateral Training Effects
9. Warm-Up Intensity and Metabolism/Performance
10. High Intensity/Short Rest Training and Hormonal Responses
11. Caffeinated Energy Drinks and Muscle Performance
12. Cortisone Injections and Shoulder Impingement Treatment
13. Accuracy of Orthopedic SLAP Tests
14. Neuromuscular Fatigue
15. Neck Pain and Neck Strength/ROM
16. Integration Core Exercises and Muscle Activation
17. Overtraining, Muscle Growth, and Gene Expression
18. Post Activation Potentiation and Sprint Ability
19. Breathing Training and Spinal Curvature
20. Resistance Training for Swimmers: Research Review
21. Hip Muscle Exercises and Knee Pain
22. Kettlebell Swings and Explosive Strength
23. Loaded Eccentric Training and Shoulder Impingement
24. Self Myofascial Release Improves ROM
25. Stroking Parameters and Lactate Changes
26. V02 Kinetics and Middle Distance Swimming
27. Stroking Parameters and Lactate Changes
28. Long-sprint regimens and sprint performance
29. Trapezius Muscle Behavior and Neck Pain
30. Blood lactate and exercise programming
31. Capsaicin (Spicy Foods) and Repeated Sprinting
32. Unilateral Shoulder Pain and preferred sleeping position
33. Baking Soda Buffering and Performance
34. Nitric Oxide Supplementation and Performance
35. Cytokine Production in Intensive Training

Preview June 2012 Clean

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Friday Interview: Andrew Chadeayne

1. Please introduce yourself to the readers. Include how you got started in the profession, education, credentials, experience, etc.  

I have been swimming my entire life.  I swam competitively at the Boys' and Girls' Club of Northern Westchester as a kid and then for Princeton University, where I earned a degree in chemistry.  After graduating from Princeton, I earned a Ph.D. in chemistry from Cornell, then took a job working for Finnegan, a patent law firm.  While working at Finnegan, I earned my law degree from the George Washington University and received the American Bar Association's award for excellence in the study of intellectual property.  

While working at the law firm, the lingering chlorine would eat away at me all day.  Some of my dark dress shirts became bleached around the collar.  I felt like I had a caustic film on me all the time.  One day, I had a breakthrough: thinking about my "eau de chlorine" from a molecular standpoint: my body is made of molecules; chlorine is a molecule; how do they react? What can I do to make my hair/body feel better?  

Once I viewed "eau de chlorine" as a chemical problem, I quickly developed a solution.  I tested it out with my swimming friends and everyone was impressed, shocked really.  So, I quit my job and started SwimSpray.  And here we are.

2. Why does chlorine have such a distinct aroma?

Any aroma is simply a product of how your smell receptors respond to a particular molecule.  When we say something smells like "chlorine," I think that we are really referring to a set of chlorinated molecules.  Chlorine is avery reactive molecule.  When it reacts with common chemicals, it chlorinates them, making chlorinated byproducts.  We often refer to the smell of those byproducts as "chlorine".  

3. What do you suggest for removing the smell of chlorine from the body?

Without question, use SwimSpray.  It's like magic.

First off, your real concern should be getting the chlorine off of your body not simply eliminating the smell.  The smell is just the easiest way to tell whether you are covered in chlorine or not.

To get the chlorine off of your hair and skin, you need a potent antioxidant because chlorine is an oxidant.  Chlorine oxidizes the molecules that make up you hair and skin.  You end up with chlorinated hair and chlorinated skin.  Vitamin C is an all-natural antioxidant.  Accordingly, it will reverse the damage that chlorine does to your hair and skin.  Just spray it all over your hair and body during your normal shower routine.

4. How about clothes?

You can dechlorinate your swimwear with SwimSpray.  It's the same idea.  The chlorine in the pool reacts with your swimwear.  You can dechlorinate you swimwear by rinsing it out with water and SwimSpray after swimming.  I shower with my suit on at the pool, so I just give my suit a few sprays during my shower.

5. Do you feel pool chemicals contribute to the high rates of breathing disorders in swimming?

I have read a lot about this topic.  I have also experienced the hacking cough that plagues many swimmers.  From what I can tell, these breathing problems are due to chloramines, which are a family of chlorinated biproducts.  The chloramines build up due to incomplete chlorination, caused by either not enough chlorine or too much biological material in the pool.

6. What projects can we anticipate from you in the future?

Customer feedback has driven our research and development.  A few of our customers have found that SwimSpray's existing low pH formulation stings a little on raw skin.  So, we have developed a "sensitive skin" version that solves that problem.  That should be available this summer.  We have also been asked to develop a body wash, so we did.  We have a prototype foaming wash that provides the same chlorine-removing benefit as SwimSpray.  Our body wash should be available within the next 6 months.

Our most important project is educating the consumer.  We have hit a monster home run with efficacy: SwimSpray is 100% effective at removing chlorine; This benefit is dramatic the very first time you use it; And there is zero downside to using it.  You feel better, plain and simple.  But, chlorine removal products are notorious for being ineffective.  I won't single anyone out, but none of the "Swimmer Shampoos" work.  So, understandably, swimmers are skeptical about our claims.  I think overcoming this skepticism will be a long term project for SwimSpray.


Thanks Andrew!

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5 Swimming Shoulder Stresses

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