Simple Guidelines for Hydration Losing as little as 2% of your body weight due to dehydration can negatively impact athletic performance. Unsure of what, or how much to drink? Here are some simple guidelines to follow: * Drink 10 to 16 ounces of cold fluid about 15 to 30 minutes before workouts. * Sports drinks are fine, particularly for intense activities that are at least 45-60 minutes in duration. * Shoot for a sports drink that contains anywhere from a 6% to 8% carbohydrate concentration (most will list this on...

Warm-Up Tips Warm-up. A proper warm-up may do more than just increase body temperature, which makes the muscles more pliable, and brings more blood (and therefore oxygen and nutrients) to the muscles when swimming. It also appears that warming up helps improve the efficiency of the nerves that control your muscles. A study compared a group of swimmers who warmed up by actively swimming (active warm-up) compared to a group that warmed up by using a heated room, hot tub or hot shower (passive warm-up). The active warm-up group performed...

As of 4pm the pool is closed due to lightning. Next update @ 4:45pm.

Warming Down BY KELSEY SAVAGE HAYS with Kristin Hill, Head Coach of Boise State Swimming Warm down gives hard-worked muscles the chance to prepare for the next practice or race. Swimmers should aim to get their heart rate under 100 beats per minute before exiting the warm-down pool. While a 200-300 yard set with some drills and easy swimming is usually enough recovery after practice, races require a little extra strategy. Here are five tips for getting the most out of warm down: 1. After a race, warming down should...

There will be no practice for Coach Jimmy's, Coach Terrell's, Coach Dolores' and Coach Cindy's 5pm groups Saturday March 26. Coach Dave's Animal Group will have practice as scheduled.

Check out these videos from the Indy Grand Prix March 3-5th

Keys to Success Olympian and 2010 Pan Pac gold medalist Chloe Sutton’s Keys to Success: 1. Be there! Don’t miss practice. You have to make it a priority. We all have lots of things going on in our lives. We have school, friends, family and hobbies, on top of trying to become a champion swimmer. Juggling it all can be hard at times, but if you make swimming a top priority, then getting there should never be a problem. For me, going to practice is automatically a set-in-stone appointment in...

Eating on the Road As a competitive swimmer, many of your meals will be eaten on the road. Plan ahead and make good choices, so you stay well fueled while away from home. Plan Ahead! Bring food with you in your suitcase. Pack healthy snacks that are easily transported and don’t need refrigeration. Good choices include sports bars, dried fruits, pretzels, crackers, breakfast cereals, and canned fruits. By bringing your own food, you ensure that you are eating familiar items. If your hotel room has a refrigerator, purchase low fat...

PST Has a Sensational Saturday at Sectionals 20 More Personal Best Times on Saturday. Finalist W-200 IM Sivan Fraiman – 10th in the C Final M-200 IM Alec Wathen – 7th in the C Final M-400 Free Dylan Marsolek – 10th in the Championship Finals W-100 Back Jenna Diamond – Personal Best Meagan Abad – Personal Best Skye Downey – Personal Best Hailey Hernandez – Personal Best Sophia Oliva – Personal Best Chloe Adams – Personal Best W-200 IM Sivan Fraiman – Personal Best Krissa Robinson – Personal Best Chloe...

Southern Sectionals By Jimmy Parmenter Congratulations to Dylan Marsolek qualifying for Jr. Nationals in the 800 freestyle last night at the 2011 Speedo Southern Sectional Championships. That swim qualified him for this summer’s USA Swimming’s Jr. National Championships in Palo Alto, California. Jenna Diamond swam a personal best time in the 400 IM 5:13.47 finishing 9th in the B finals Friday night. PST Swimmers have had 20 swims and 17 personal best times at the meet so far!!! Good Job!!! Competition continues through Sunday. Recap: Thursday W – 1500 Free:...