Some swimmers underestimate the importance of warming up before swimming. It’s not surprising as it’s usually tempting to just jump right in. However, there are many reasons taking time to warm up is essential before you dive into the water.   But how many minutes should you take to properly warm up? The intensity of…

It’s graceful, it requires full makeup, and the routines are on-point. Synchronized swimming looks so easy as the swimmers glide through the pool, but it’s not just a smile-and-flip sport. Synchronized swimming is intense. We work with all athletes at COR, but few consistently smile during strenuous work…what a skill. When considering strength training for…

Swimming as a college freshman is a unique experience.  A college freshman swimmer rarely experiences such changes in their career because of their unique inexperience as well as their exceptional experience in and out of the pool. If it sounds confusing, it’s because it is. Collegiate athletes have a lot to learn in their first…

“The key ingredient for success in life is the discipline of mind and body. Setting goals and making sure they are accomplished builds discipline. Whatever goal I set for myself, I will first get a mental image in my mind of exactly what it is I want to achieve, then I will be determined and…

We talk a lot about swimming, swim performance, and swimming injuries. Now that Spring Break is here, let’s talk about the best places in the world to swim. Your swimming skills will come in handy in many more places than the pool. Pack your suit and explore the best places in the world to swim…

“If we did all the things we are capable of, we would literally astound ourselves.” –Thomas Edison The possible (and likely) reality that you and I are settling for less than our greatest abilities, I find to be one of the most disappointing yet deeply motivating truths. It’s easy coming from the greatest inventor of…

“You have brains in your head You have feet in your shoes You can steer yourself any direction you choose You’re on your own. And you know what you know. And YOU are the guy who’ll decide where to go.” –Dr. Seuss We all approach our fitness goals from one of two mindsets. Dr. Heidi…

I recently received an e-mail from a coach asking me the following. When I began responding, I realized the answer was easily long enough for a blog post. Here is the question: Q: I work with a group of elite high school swimmers and no matter how much I talk with them about functional strength…

During any overhead movement the thoracic spine contributes ~10 – 20%. Although 10 – 20% may sound minimal to some, it makes a massive difference when you’re seeking improvement at any level. For perspective on thoracic spine mobility and overhead function, follow along with this video: In swimming, poor thoracic spine mobility limits the following…

Take Home Points on Appetite and Swimmers: Cold water may stimulate brown adipose tissue, burn more energy and stimulate hunger. Stimulating brown adipose tissue could be helpful or hinder swimming weight loss, as it depends on your intensity of exercise and appetite control. Everyone has heard the stories of Michael Phelps eating voluminous amounts of…