Masters Swimming Lane Etiquette
This is a check on your own bad habits!- Make sure you are not part of any problems in your lane.
Brent’s requirement- Everyone MUST bring water or an energy drink to every workout…..He will be checking!
Also read and heed Brent’s occasional handouts on related health and nutrition issues.
Arrive Early; Do stretches;Read the workout and get your appropriate equipment; Help with lane set-up, lane rope removal and equipment return
One that matches your pace and level; Change lanes if you are taking it easy; Move lanes if asked to even up lane numbers; Check with coach if you are unsure of which workout you should do.
Begin the workout together on time; If you arrive late, join workout where your lane is, not at the start; No diving at the start of workout, only when your whole lane is doing starts.
Even lanes swim up the left; Odd lanes swim up the right; Practice doing turns in both directions, so you can change lanes when needed.
Leading a Lane
Fastest person for the set should lead(adjust for kicking and change of strokes); Make sure you understand the set, pace time, and that everyone else does; Choose an appropriate pace time for everyone in the lane (if the pace is too slow, move up a lane); Leave 5 seconds between swimmers when starting ( 10 if long course); Slower swimmers should shorten the set ( 350 for a 400) or change lanes.
Touch the slower swimmer’s foot; The slower swimmer moves over to the lane rope or side of pool, the faster swimmer passes in the middle of the lane; If near the wall, the slower swimmer should stay to the same lane side, stop and let the faster swimmer go to the other side of the lane and do a proper turn.
Move to the other side of the lane and push off straight
If you have stopped, move to the lane rope to keep the wall free for the other swimmer’s to do proper turns; When finishing the set the first 2 swimmers in the lane should hang on the wall closest to the side
of the lane you start on, the rest of the swimmers should move off the wall so everyone in your lane can touch the wall to finish.
If you leave for a break, rejoin the set in progress; Do not start where you left off.
Try to give constructive feedback to the coaches; The coaches will give you feedback on your strokes.
Yelling, handling and aggression are not tolerated; If someone has done something wrong, talk to the coach to have them speak to the other
swimmer; No yelling at the other swimmers, as everyone does make mistakes; If you have made contact with another swimmer, make sure they are alright and apologize. as soon as possible; If you have medication, please have it on deck and let the coaches know where it is before practice;
Keep a positive attitude and encourage your fellow swimmers; Remember that we come here for FUN, FITNESS, FELLOWSHIP and PARTICIPATION!
Your Ultimate Guide to POST CYCLE THERAPY
If you are considering a cycle of anabolic steroids or prohormones of any kind, then it is crucial that you read this entire article on post cycle therapy.
Post cycle therapy is a process that involves specific compounds, nutrition, and often pharmaceutical drugs to help control levels of estrogen, re-regulate hormonal levels and get you back to normal after a cycle of prohormones/steroids.
If you don’t have a good post cycle therapy planned ahead of time, you can face side effects like gyno, high blood pressure and even a loss of almost all the gains you made.
This article will help you get an idea on what a good post cycle therapy looks like so that you can have a successful cycle as well as keep all your gains and stay healthy.
Post Cycle Therapy 101
An effective post cycle therapy often includes a few things:
- A SERM (or Selective Estrogen Receptor Modulator)
- An Aromatase Inhibitor (or AI)
- Other PCT supplements as well as on cycle support. This may include pharmaceuticals, testosterone boosters, and other natural or herbal supplements.
Each one has a very special role in your PCT and are all crucial in assuring a successful cycle and long lasting gains.
Let’s talk about the first one…
Taking a SERM (Selective Estrogen Receptor Modulator) will help to control the effects of estrogen so you avoid gyno (bitch tits), help you maintain gains, and boost your testosterone levels.
These are often pharmaceutical grade and work the best, but in some cases you can use an OTC product, especially if you took a very mild prohormone. Typically the stronger your cycle, the better your SERM needs to be.
Remember, increased testosterone = increased estrogen levels.
Keep that in mind when planning your PCT so you’ll stay balanced not only throughout your cycle but post cycle as well.
The three most common and effective serms in order of recommendation is:
1. Nolvadex . aka Tamoxifen Citrate, is by far the most popular SERM when it comes to post cycle therapy and in my opinion your best option.
Recommended dosing is 20-40 mg per day, and the length of time you use it depends on the strength of the cycle (see below).
You can buy Nolvadex in liquid form at SARMS1 called Liquinol (if you didn’t already know)
2. Torem-fareston. Toremifene citrate is similar to both clomid and nolvadex, and is popular by steroid and prohormone users alike as it not not only helps prevent gyno but may even increase testosterone levels. Although there are no human studies on the drug, because it works very closely to both Nolva and Clomid, the effects on testosterone would logically be the same. Recommended dosing is 60-100 mgs per day.
3. Clomid . also known as Clomiphene Citrate is probably the 2nd most popular option other than Nolvadex, and although the two are similar, Clomid is actually a weaker anti estrogen and needs to be dosed higher at 150 mg to achieve the same effect as Nolvadex. It’s very effective, but when factoring in cost, I’d go with Nolvadex or Torem any day when available. However, you can still buy Clomid for pretty cheap and it’s been proven throughout the years to be great in any PCT.
Where can I buy legit SERMS online?
I’m often asked where you can find these SERMS and which are the most trusted places to get them. This isn’t always easy to, and is actually pretty risky, especially when buying overseas.
There is really only one place I recommend as of today (July 2016)
Sarms1. I’ve used these guys for years. They ship fast, discreet, and everything is always super high quality. You can buy both SARMs as well as any major PCT product on their site in liquid form. They’re one of the big guys when it comes to stuff like this. I have personally had gyno and used the Liquinol and Liquifem from this place and completely eliminated it in a few months. Truly amazing stuff.
Also, the customer service is great and I even know the owner personally. I highly recommend you pick up one of the three above and have your PCT ready before you even start your cycle of prohormones, SARMs or anabolic steroids. Trust me, this is a lesson I learned the hard way.
How should you dose your SERMS for maximum effectiveness?
This will vary, depending on the harshness of the cycle. If you are taking more than two prohormones at a time, you will want a stronger dose of a SERM compared to a milder cycle or if you are taking a non methylated prohormone.
Below is an example guideline for a normal cycle, followed by an example for a stronger cycle:
As you can see, a SERM depending on the strength of your cycle will be stronger to combat the effects of hormonal levels and then are slowly decreased over 4 weeks. You will typically take a SERM for the same length of time you spent on cycle.
#2: Aromatase Inhibitors
AI’s are often used during the cycle itself but can also be added to the end of a cycle to help eliminate and decrease estrogen levels.
One of the more popular AI’s, Letrozole. has been found to decrease estrogen by 96-98%!
AI’s are important to help you increase gains while on cycle, and to maintain normal, balanced hormonal levels.
You can pick up some Letrozole at our recommended source.
So if both AIs and SERMs deal with estrogen, why do I need both and what’s the difference?
AI’s help to eliminate the conversion of estrogen at the source during cycle, helping to eliminate bloat and increasing gains. SERMS are for damage control at the end of a cycle, to help prevent the estrogenic effects such as gyno and loss of gains as well as increase testosterone production naturally.
Here is a simpler way to picture out the whole thing: AI’s prevent the adverse side effects of having too much estrogen in the body by keeping testosterone levels up to par in the body. On the other hand, SERMS help stimulate the ideal production of testosterone supporting the activity of the luteinizing hormone (LH) to keep the negative side effects of having too much estrogen levels from taking place. Moreover, SERMS also ensure that you won’t experience any testicular shrinkage while at it.
Since you can’t block estrogen forever, combining an AI to help eliminate increases in estrogen with a SERM will assure you end your cycle looking better than ever with little side effects and lots of muscle mass.
#3: Cycle Support & Other PCT Products
Post cycle therapy doesn’t end with just SERMS and AIs. You also need a variety of other products to keep organs healthy, control blood pressure, cholesterol and maintain testosterone production in more natural ways.
SERMS and AIs often have a variety of side effects including emotional episodes, vision problems and loss of libido.
I suggest continuing post cycle with alternative products that will help you to control estrogen, keep your test levels high, and protect you from many of the side effects you may experience while on a cycle of prohormones.
You can also try the SARMs PCT stack from Sarms1, as a lot of people have had a lot of success using it.
Here’s a video wrapping up and explaining everything about PCT…
CLICK HERE to see some of the best post cycle therapy supplements currently on the market. If you are taking a milder prohormone, or want to increase the effectiveness of your pharmaceutical PCT, then adding a couple of OTC post cycle therapy supplements leads for great results.
pleine-aire paintings by Sara Leadholm
“As I pursue the act of pleine aire painting [En plein air is a French expression which means “in the open air”, and is particularly used to describe the act of painting outdoors] it becomes a process of not only painting but of staying in the moment; a meditational device that keeps me in the present and seeing clearly. When that actually happens it promotes a wonderful connection between nature and the mind, an ideal realized,” states artist, Sara Leadholm. Leadholm’s professional career has led her to serve as an art director in New York City for advertising, a student of acclaimed pleine aire landscape painter Joe Paquet, and art teacher in the public schools of Minnesota for over ten years. As a long-time resident of St. Peter, Leadholm has captured beautiful landscapes across Minnesota to the pacific coast.
Her work is displayed in multiple private collections, homes and businesses across the state. Leadholm’s paintings demonstrate her innate ability to interpret natural landscapes and transfer them onto canvass in a matter of hours.
“I’m working at obtaining the ideal, a symbolic truth that can heighten my awareness to what is around me. And though I struggle at it, my desire to gain the abilities to capture one particular instant will keep me painting for a long time,” states Leadholm.
Share the art!
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