From: redmondd@unix1.tcd.ie (Judge Raz)
Subject: PRELIMINARY SWIMMING FAQ!!
Summary: FAQ
Keywords: FAQ
Organization: Trinity College, Dublin
Date: Thu, 12 Nov 1992 11:09:39 GMT


Well, this is the PRELIMINARY FAQ for rec.sport.swimming. It only has the
World Records (Need to be updated after the O's) and a weights regimen.
Any contributions would be extremely welcome. Contributors will be 
acknowledged. So, if you have info for this, especially Masters, email
me for inclusion.

Donncha

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STRENGTH TRAINING
I only know personally of workouts on Nautilus systems. This is the one
I do. It's pretty good.
First of all, the exercises.

Bench Press, Leg Press, High Pulley (a), Bicep Curl, Tricep Curl,
Shoulder Press, Pec Deck, Situps, Hip Flexor, Leg Extension, Leg Curl,
High Pulley (b), High Pulley (c), Calf Raise.

(If you don't understand the exercises please email me. If I get enough
I'll include descriptions - Donncha)

High Pulley (a) : Bar is at head height when standing. Place hands on top
of bar and pull down keeping elbows high.

High Pulley (b) : Sit on stool below bar. Hold bar with palms facing head.
Pull bar down. (Similar to Bicap Curls)

High Pulley (c) : Sit on stool below bar. Hold bar with palm facing AWAY
from head and hands about 3 feet (yes, feet!) apart. Pull bar down behind
head.

First of all you do a test session.
	Stretch for 15mins.
	Go to each station and do about 10 reps of a medium weight just
	to get you warmed up.
	Go to each station and find out what is the absolute maximum you
	can lift ONCE AND ONCE ONLY. ie: If you can Bench press 100kg twice
	then try 105kg.
	This is now your 100% on this station.
	Record your 100%s on a sheet.
	Stretch again for 15mins.
That's the test session.
Go home.

Calculate 75% and 85% of your max. on each station.

For your normal sessions do the following...
	Stretch for 15mins.
	Circuit 1: 10 reps of 75% max. on each station.
	Circuit 2: 10 reps of 85% max. on each station.
	Circuit 3: As many reps as possible of 100% max. on each station.
	Stretch for 15mins.
	That's it.

Circuit 1 is meant as a warm up for later lifts. Circuit 2 can be repeated
as often as you like and is intended as the 'development' phase. Circuit 3
must come last. You will probably find that you can't do any 100% lifts
for the first few sessions. Don't worry about it. You'll manage a few later
on. A test session should be done at the start of each month and new 75% and
85% calculated. Stretching is a *must* as it reduces the risk of injury and
also allows your muscles to function more efficiently.

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WORLD RECORDS.
Here are the official World Records, both Long and Short Course for Men and
Women. I will update these as I hear of new records. My main sources are
newspaper reports and the World Rankings published by N.J Thierry of the
International Swimming Statisticians Association, based in Canada. These
rankings are only published every few months so updates might lag behind
actual records. I'll do my best.

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			MENS WORLD RECORDS, SHORT COURSE
                                                               Current No.1
  50 Free	   21.76   Nils Rudolph		Germany	  1990	(   22.16)
 100 Free          48.20   Michael Gross	Germany	  1988	(   48.30)
 200 Free        1:43.64   Giorgio Lamberti     Italy	  1990	( 1:44.14)
 400 Free        3:40.81   Anders Holmertz      Sweden    1990  ( 3:41.18)
 800 Free        7:38.75   Michael Gross        Germany	  1985  ( 7:39.49)
1500 Free       14:32.40   Kieren Perkins       Australia 1992  (14:32.40)

  50 Back	   24.79   Mark Tewksbury	Canada	  1991	(   24.79)
 100 Back          52.50   Mark Tewksbury       Canada	  1992	(   52.50)
 200 Back        1:52.51   Martin Lopez-Zubero	Spain     1991	( 1:54.81)

  50 Fly	   24.05   Nils Rudolph		Germany	  1991	(   24.10)
 100 Fly           52.07   Marcel Gery          Canada    1990	(   53.13)
 200 Fly         1:54.67   Frank Esposito       France    1992	( 1:54.67)

  50 Breast	   27.15   Dmitri Volkov	Russia    1991	(   27.38)
 100 Breast        59.30   Dmitri Volkov	Russia    1990	(   59.80)
 200 Breast      2:07.93   Nick Gillingham      Britain	  1991	( 2:07.93)

 100 I.M	   54.66   Josef Hladky		Germany	  1991	(   55.00)
 200 I.M         1:57.19   Jani Sievenen	Finland   1992	( 1:57.19)
 400 I.M         4:08.77   Luca Sacchi   	Italy	  1992	( 4:08.77)

4x100 Free       3:14.00   Sweden             		  1989	( 3:17.74)    
4x200 Free       7:05.17   Germany               	  1990  ( 7:11.81)
4x100 Medley     3:34.86   Uni. of Calgary	Canada	  1992  ( 3:34.86)


			WOMENS WORLD RECORDS, SHORT COURSE
                                                               Current No.1
  50 Free	   24.81   Lana Copariu		Romania	  1989	(   25.04)
 100 Free          53.48   Lana Copariu  	Romania	  1989	(   54.65)
 200 Free        1:56.35   B Meineke            Germany	  1983	( 1:57.82)
 400 Free        4:02.05   Astrid Strauss       Germany   1987	( 4:07.23)
 800 Free        8:15.34   Astrid Strauss       Germany   1987	( 8:24.63)
1500 Free       15:43.31   Petra Schneider	Germany   1982	(16:03.53)

  50 Back	   28.59   Sandra Volker	Germany	  1991	(   28.59)
 100 Back          59.89   Betsy Mitchell       USA	  1987	( 1:00.99)
 200 Back        2:06.78   Nicole Livingstone   Australia 1992	( 2:06.78)

  50 Fly	   27.11   Kristin Topham	Canada	  1992	(   27.11)
 100 Fly           58.91   Mary T. Meagher      USA  	  1981	(   59.81)
 200 Fly         2:05.65   Mary T. Meagher      USA       1981	( 2:08.56)

  50 Breast	   31.22   Peggy Hartung	Germany	  1992	(   31.22)
 100 Breast      1:07.05   Silke Horner     	Germany   1986	( 1:07.91)
 200 Breast      2:22.92   Susanne Bornike      Germany	  1989	( 2:26.55)

 100 I.M	 1:01.61   Louise Karlsson	Sweden	  1991	
			   Li Lin		China	  1992  ( 1:01.61)
 200 I.M         2:10.60   Petra Schneider 	Germany   1982  ( 2:10.86)
 400 I.M         4:31.36   Naomi Lung          	Romania   1987  ( 4:36.54)

4x100 Free       3:38.77   Germany                        1983	( 3:46.00)    
4x200 Free       7:58.74   Germany	                  1987	( 8:06.99)                  
4x100 Medley     4:02.85   Germany                        1981	( 4:12.69)                         



			MENS WORLD RECORDS, LONG COURSE

	( time in brackets is current World No.1 as at March 10th, 1992)


  50 Free	   21.81   Tom Jager		USA	  1990	(   22.14)
 100 Free          48.42   Matt Biondi		USA	  1988	(   49.18)
 200 Free        1:46.69   Giorgio Lamberti     Italy	  1989	( 1:47.27)
 400 Free        3:46.95   Uwe Dassler          Germany   1988	( 3:48.04)
 800 Free        7:50.64   Vladimir Salnikov    USSR      1986	( 7:52.55)
1500 Free       14:50.36   Jorg Hoffman         Germany   1991	(14.50.26)

 100 Back          53.93   Jeff Rouse           USA	  1991	(   53.93)
 200 Back        1:56.70 ? Martin Lopez-Zubero	Spain     1991	( 1:56.70)

 100 Fly           52.84   Pablo Morales        USA	  1986	(   53.29)
 200 Fly         1:55.69   Melvin Stewart       USA       1991	( 1:55.69)

 100 Breast      1:01.29   Norbert Rosza	Hungary   1991	( 1:01.29)
 200 Breast      2:10.60   Mike Barrowman       Canada	  1991	( 2:10.60)

 200 I.M         1:59.36   Tamas Darnyi		Hungary   1991	( 1:59.36)
 400 I.M         4:12.36   Tamas Darnyi		Hungary   1991	( 4:12.36)

4x100 Free       3:16.53   United States		  1988	( 3:17.11)    
4x200 Free       7:12.51   United States		  1988	( 7:13.50)    
4x100 Medley     3:36.93   United States		  1988	( 3:37.15)    




	    		WOMENS WORLD RECORDS, LONG COURSE

  	  (time in brackets is current World No.1 as at March 10th, 1992)


  50 Free	   24.98   Wenyi Yang		China	  1988	(   25.47)
 100 Free          54.60   Jenny Thompson      	USA	  1992	(   54.60)
 200 Free        1:57.55   Heike Freidrich      Germany	  1986  ( 1:58.65)
 400 Free        4:03.85   Janet Evans          USA       1988	( 4:08.63)
 800 Free        8:16.22   Janet Evans          USA       1989	( 8:24.05)
1500 Free       15:52.10   Janet Evans          USA       1988	(16:11.22)

 100 Back        1:00.31   Kristina Egerzegi	Hungary	  1991	( 1:00.31)
 200 Back        2:06.62   Kristina Egerzegi	Hungary	  1991	( 2:06.62)

 100 Fly           57.93   Mary T. Meagher      USA	  1981	(   58.61)
 200 Fly         2:05.96   Mary T. Meagher      USA	  1981	( 2:09.24)

 100 Breast      1:07.91   Silke Horner		Germany   1988	( 1:08.81)
 200 Breast      2:25.35   Anita Hall		USA	  1992 	( 2:25.35)                                   

 200 I.M         2:11.73   Ute Gewinger 	Germany   1981	( 2:13.40)
 400 I.M         4:36.10   Petra Schneider	Germany   1982	( 4:39.78)

4x100 Free       3:40.57   Germany                        1986	( 3:43.26)
4x200 Free       7:55.47   Germany                        1987	( 8:02.56)                          
4x100 Medley     4:03.69   Germany                        1984	( 4:05.98) 

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