Coach Pete

Expert advice for Swimmers, Triathletes, and Coaches

South Florida Division ll Championships

I am hoping you all had a great meet and many of you made your JO cuts. I know how hard Coach Tomas and Coach Raphael have worked to prepare you for this meet…Now it is on to the Junior Olympics this week end….For the past seven years while I was coaching Team Weston I have endured the marathon like Division ll Meet. It is without a doubt one of the longest hardest meets for any coach to work….So while you guys were sweating it out on the deck, here is where I was ……


I was fly fishing with my son at Maroon Bells Lake just outside of Aspen. We were camping here for the week end. The scenery was just incredible and the fishing was fun!

I just thought I would like to have a laugh with you guys…………

Adios…Coach Pete


July 14, 2008 Posted by | Uncategorized | Leave a comment

Dara Torres and Coach Michael Lohberg Reveals Their Secret

In an interview with the press recently Dara Torres and her Coach Michael Lohberg revealed a secret to the world that she has been using a product  composed mainly of amino acid’s to help her have better recovery between swims. Coach Lohberg introduced her to this product developed by a friend of his from Germany. His name is Mark Warnecke, Mark is a former 50 Breaststroke Champion in the 2005 World Championships . Information on this product can be found below:

Mark Warnecke Amino Acids

Information and Background
For over ten years now, I have focused my efforts on amino acids, protein products and muscle enhancers and how they affect the human body. During countless long night shifts, I waded through hundreds of studies and scientific analyses.
Following detailed research into protein products and muscle enhancers, I turned my attention to amino acids and was able to chalk up my first real meaningful successes with pure amino acids in the 1995/96 season. The intravenous application available then, however, is not affordable for long term use (approx. 40 EUR/day), nor is it ethically acceptable. Today, the application form is also no longer acceptable due to anti-doping regulations. I unreservedly share this view.
AMsport® gives the cells very high amino acid concentrations without complicated, time-consuming pharmaceutical forms. This is also one of the reasons why this preparation further enhances the performance of highly trained competitive athletes.
The amino acids I wanted to use had to have 3 properties (in simple terms):
1. They had to be animal-based (no lactalbumin, whey etc., under no circumstances any soya or wheat)
2. Their profile (composition) had to satisfy certain key criteria
3. They had to be very short-chain
Why did I see these 3 points as especially important?
As far as the first point is concerned, let it be said that some authors, and indeed I too, believe that animal-based amino acids are more efficiently resorbed and that their effects are stronger. It is also a known fact that synthetic vitamins are not as widely available as natural types.
What’s more, the composition and animal-based proportion is more closely related to the human “composition”.
It took only a few doses of AMsport® to convince me.
The important criteria mentioned under point 2 are somewhat more complicated and these will be discussed only briefly below.
AMsport® is a high-purity, enzymatic protein hydrolysate. It consists exclusively of short-chain, pharmaceutical quality amino acids.
AMsport® is used by athletes to promote regeneration, improve performance and enhance muscle development.
Very positive experience was also made in the field of nutritional optimization in older people, and in optimizing the metabolism in various diagnoses.


AMsport® has been available since September 2005 exclusively via this website.
Since then, a large number of recreational, amateur and professional athletes have enjoyed the benefits of AMsport®.

The optimal dosage is between 2 and 9 tablespoons per day (dissolved in any fluid).

ts = table spoon
(approx 8-10 g per table spoon)
No known overdose, although 15 tablespoons per day should not be exceeded. On competition days, I take up to 12 tablespoons.
Endurance sports (cross-country skiing, triathlon etc.) place a higher demand on amino acids than pure athletic sports. Make sure you take in plenty of liquid.
Weight classes

If AMsport® is taken by athletes involved in weight class sports (problems) such as boxing, wrestling and rowing, attention should be paid to LOW CARB weight reduction. Even though carbohydrate intake is reduced during training, top performance can be maintained thanks to AMsport®. Usually, performance starts to increase as early as the reduction phase (despite giving up carbohydrates) with every lost kilogram.
Dosage for optimizing metabolism
(promoting vitality) with age:
Take 2-3 tablespoons several times per day.

AMsport® has a positive effect on the immune system, conserves energy and accelerates the recovery process (convalescence) after a stay in hospital.
Proline and glycine (as contained in AMsport®) have revealed positive effects in chronic joint diseases. The rate of cartilage synthesis increases by up to two and a half times. Mobility is also improved and sensitivity to pain is significantly reduced.
AMsport® is lactose-free and contains no lactalbumin, cholesterol, fat or other carbohydrates.
Ready to win

AMsport® contains precisely those amino acids I used to prepare for the world championships in 2005.
Conventional protein products used in muscle enhancement products that are readily available simply weren’t enough. The difference between protein and pure amino acids is the chain length. Proteins are long chains made from amino acids. To absorb proteins, the body first has to split them up and shorten their chains. The amino acids in AMsport® are already split up and are fully resorbed in the intestine. This means they act on the cells much more effectively than partially hydrolyzed or unsplit proteins.
I see the impressive effect of AMsport® in its individual amino acids.

One professional cyclist describes an “increased blood circulation” effect on strained leg muscles, even under maximum impact. This is due in part to the high proportion of arginine contained in AMsport®. Arginine is an amino acid that widens the lymphatic vessels. While strained muscles are under maximum impact and for a time afterwards, they can be supplied with much higher blood volumes. The muscles feel “loose” and “well-supplied with blood” after impact. The increased blood circulation also significantly reduces regeneration time.
Thanks to its related metabolic path (nitrogen monoxide (NO)), arginine is known in America as “natural Viagra”. Arginine is also used to prevent the onset of hardening of the arteries. states (translated) that:
“Arginine plays a role in numerous bodily functions. L-arginine reacts to form nitrogen monoxide (NO), which is required to widen the lymphatic vessels and hence regulate blood flow. Through its ability to form NO, L-arginine can also help regulate blood sugar and blood lipid levels. Tests have revealed that L-arginine can also contribute towards improving the heart’s pumping capacity. L-arginine also plays a key role in the hormone metabolism. It is required for the release of growth hormones and insulin. Amino acids also contribute to an efficient immune system.”
The effects of the other amino acids in AMsport® should not be underestimated. The effects of glutamine are well known to many athletes, but not those of glycine.
Glycine substitution increases, for example, the level of creatine in the blood without the usual side effects associated with this substance. Many athletes are familiar with creatine. Creatine taken as a substitute significantly increases the risk of injury, especially for athletes in ‘fast power’ sports. This is due in part to their increased muscle tonicity. Glycine, however, makes muscles soft and supple, despite higher creatine levels.
After heavy physical exertion, the amino acids methionine, threonine, serine and glycine are reduced by 1/4, 1/5, 1/6 and 1/4 of their respective levels in the blood prior to exercise. As much as 24 hours after exercise, glycine was still 8% down on its original value. (Source: M. Weiß et al, in Deutsche Zeitschrift für Sportmedizin [German Magazine for Sports Medicine] No. 5 /99)
Glycine therefore needs to be substituted so that it can regenerate quickly and resume its normal level.

Glycine also has a direct affect on muscles. Chochlov A.P., Dotsenko A.N. of the Primavera Medica Medical Center in Moscow explain: “The amino acid glycine also plays an important role in brain activity. As well as being involved in the formation of vital biologically active compounds, i.e. purine nucleotides, heme, creatine etc., this amino acid also acts as a neurotransmitter inhibitor while controlling the formation processes of the fine motor systems of plastic processes and tonicity reactions in muscle tissue.” … “This is why the preparation is widely used by neurologists for relieving increased muscle tonicity.”
The high glycine concentration in AMsport® can, through its reduction of muscle tonicity and increase of creatine synthesis, significantly increase regeneration time and training progress. The side effects of creatine fail to appear and strength values increase at normal muscle tonicity.
Training and enhanced performance always involve adapting the body to impact.
At higher impact, optimizing success depends on paying close attention to the required regeneration time.
If I am able to reduce regeneration time, the time or intensity of impact is increased by this overall period.
As regularly use of AMsport® creates the feeling of being able to achieve full impact on a daily basis, remember that it is preferable to slightly increase impact intensity during training and temporarily maintain regeneration time.
AMsport® induces a tendency to quickly push the boundaries. Yet my motto is always: “Strength lies in the calm!”
This should be remembered at all times, if maximum success is to be achieved.
Proline is also an undervalued amino acid within sports. In his dissertation at the Medical Faculty of Charité at Humboldt University, Berlin, Dr. Esmatollah Kasim observed:
“As is the case with other amino acids, the concentration of proline after application of the culture medium fell significantly, due to the effects of IGF-I and insulin [52]. The significant [15.N] enrichment in [15N]-proline and the [15N] transfer rate to [15N]-proline following the infusion of 2-[15N]-glutamine correlate well with the described proline synthesis from glutamate and proline decomposition into glutamate [69, 75]. Some 38% of proline is absorbed by the portal vein-drained organs…. during the first passage [76] and some 80-90% is transformed into ornithine, citrulline and arginine in the enterocytes [75, 77]. Contrary to the previous notion, it can therefore be assumed that proline is an intermediary product of the glutamine/glutamate metabolism in the intestinal mucosa, is subject to a higher metabolic rate and constitutes an important substrate for the synthesis of arginine, ornithine and polyamines.”
Proline also plays an important role in the formation of collagen, the protein in connective tissue and bones. Collagen consists of 21% protein and its derivative hydroxyproline, and also occurs in other tissue. During the formation of collagen, proline is partially converted to hydroxyproline. Hydroxiproline is, for example, increasingly excreted with osteoporosis.
As stated by Dr. Esmatollah Kasim, proline is an important building block for polyamines, which also should be briefly mentioned here.
Polyamines are omnipresent as growth factors in, for example, bacteria, bacteriophages, plants and animal tissue.
Polyamines are essential for cell growth and cell differentiation in humans, too. Russell (1983) demonstrated on cardiac muscle cells, following separate stimulation of DNA and RNA synthesis, that polyamine synthesis correlates to RNA synthesis. Protein biosynthesis is also stimulated. The concentration falls with age, due to reduced cell division and cell differentiation.
Apart from amino acids in their pure form, their products (polyamines) are also very useful for enhancing performance in sports and in combating the aging process.
Some effects of polyamines can be compared with those of increased Ca and Mg levels. Magnesium and polyamines stabilize the mitochondrial membrane by bonding polyamines with phospholipids, which neutralizes the mitochondrial surface. The membrane becomes impermeable and more resistant to increased mechanical impact (Tabor and Tabor, 1964). As we know, muscle ache is characterized by small tears in the muscle tissue. The increased resistance to overstress caused by training reveals itself in enhanced performance at the end of the season. The stabilization of nucleic acids is based on a complex formation between alkali amino groups, polyamines and the acid phosphate groups in nucleic acids. The neutralization of the phosphates this brings about causes a net increase in the intermolecular forces (van der Waals, hydrogen bridge linkages) and hence a strengthening of the secondary structures such as the DNA double helix.
As well as the stabilizing effect on cellular components, the polyamines spermine, spermidine and putrescine also act as growth factors in various cell cultures.
Polyamines have an anabolic effect, especially in those involved in training.
Apart from their growth factor function, polyamines also affect other biochemical metabolic processes. The lactate formation rate and glucose metabolism are also inhibited by exogenic polyamines.
Earlier tests on various cells have revealed that the polyamines putrescine, spermidine and spermine are essential to cell proliferation and differentiation (Heby 1992, Quemener 1994, Seiler 1990, Löser 1999). They therefore play a vital role in inducing tissue growth. In humans and animals, polyamines are endogenously synthesized (Heby 1992) and exogenically ingested with food (Bardócz 1995a, b, Pollack 1992, Romain 1992).
I could go on to write about all the other amino acids in AMsport®. However, I believe this would exceed the scope of information on my homepage. The all-important thing is the dosage. You don’t need to worry about the background of the effects, as I already do that.
Developed, produced, and distributed in Germany by Mark Warnecke.

July 8, 2008 Posted by | Uncategorized | 2 Comments

The Natalie Coughlin Story

Golden Girl

golden girl

Good Book to Read During Your Summer Break

The story of Natalie Coughlin’s remarkable battle back from injury and burnout to be-come America’s Golden Girl – a two-time Olympic Gold Medal winner in swimming and the most decorated female athlete at the 2004 Olympics.
Five years ago, Natalie Coughlin’s promising swimming career was all but extinguished when a devastating shoulder injury ended her dreams for the 2000 Olympics. After becoming, at age 15, the first person ever to qualify for all 14 women’s events at the U.S. Nationals, she seemed destined to follow the path of so many other young swimming stars–devoured by an oppressive training schedule.
In Golden Girl, Sports Illustrated’s Michael Silver–coauthor of many bestselling sports memoirs–including Dennis Rodman’s, Kurt Warner’s, and Jerry Rice’s–tells the story of Natalie’s remarkable journey back from the brink. With complete access to her family, friends, coaches, teammates, and adversaries, Silver details how she made the crucial choice to train with University of California coach Teri McKeever. Together the two, star and coach, have defied long-standing training methods, forcing the swimming community to rethink the ways in which it treats its talent. An inspirational story of a complex and courageous young athlete, Golden Girl is also a fascinating portrait of the fractious world of competitive swimming

July 8, 2008 Posted by | Books to Read, Uncategorized | Leave a comment

USA Trials …..

Now that the trials are over and the Olympic Team has been selected…What next? Well it’s back to work tuning up for the 2008 Olympics. When Bob Bowmann (Michael Phelps Coach) was asked what will Michael work on? He replied “We will do more work on his starts, turns and finishes”….With only weeks away from your Junior Olympics are you tuning up? Are you working on your starts, turns and finishes? ….Coaches from all over the country all talk about the importance of these three components of your race, over and over again. And how do you respond? Do you work on every turn during your workout, or do you not care too much? I have said it many times,”What you do in practice, you do in a meet” So why not practice correctly…Does that make sense to you? It does to me and it certainly makes sense to Michael Phelps. Did you see how disappointed he was with his 100 fly? Why, because he thought he could have had better turns and he did not like his finish . Did you hear Dara Torres say that, what she worked on between semifinals and finals was her start! If these great swimmers can turn up their starts ,turns and finishes, then why can’t you?….Guys,Gals it’s time to tune it up!!!!!!!!

July 7, 2008 Posted by | Uncategorized | Leave a comment

Dara Torres…..

Just in case you have been living under a rock, I want to inform you that Dara TorresDAra has won the 100 freestyle in 53.78 and is on her way to Beijing. Tonight Dara is seated first in the 50 free finals, due to her blistering swim in the semifinals last night. She set a new American record with a 24.38. Much of Dara’s success returning to the Olympic scene  can go to South Florida Coach Michael Lohberg,her coach at Coral Springs Swim Club. Michael is one of the most respected coaches in the business. I have had the pleasure to know Michael when I was coaching in Florida, and he is a class act! Michael and his wife run one of the finest swim programs in Florida at the Corral Springs Aquatic Center. Michael is a 6 time Olympic Coach, his passion for excellence in stroke technique is his biggest attribute, Michael’s swimmers have been medal winners at Olympics, World Championships in addition to many European Championships……I take my hat off to you Michael, great job! 


July 7, 2008 Posted by | Uncategorized | 1 Comment

Speedo LZR Racer Swim Suit

  • With the summer Olympics just a short time away, it seems that most of my readers are interested in this newest swimming topic, the LZR Swim Suit. Within the last seven days I have had over 100 of my readers inquire about the new Speedo LZR suit. I am sure that at the world class level of swimming the suit will cut time off of their swims, however no one is talking about the years of training, the sacrifices , and the long hours of work that goes into becoming a member of our Olympic team. The LZR suit has no part of this process, Michael Phelps and all of the other Olympians started their road to world records without LZR suits many years ago as  US Age Group Kids just like you guys. I hope that parents don’t fall into a trap thinking that if they purchase  one of these super suits for their little 10 and under’s, they will be the next Ron Lockie, or Michael Phelps. Better than buying a suit, here are a few things you can do and it will not cost you $400.00:
  • Get to practice every day
  • Get there on time
  • Work hard on every set,from warm up to warm down
  • Pay attention to your Coach
  • Improve your stroke Technique
  • Streamline every turn
  • Remember, it’s not the suit that makes the swimmer….It’s the swimmer that is in the suit that makes a swimmer!

July 3, 2008 Posted by | Uncategorized | 3 Comments

Watch Katie Hoff Break World Record in the 400 IM

You can watch the video replay of Katie and other swimmers by going to the web site listed below:

July 1, 2008 Posted by | Uncategorized | Leave a comment

Winning..Winning…Winning !!!!!


With all the attention to winning, during these Olympic Trials, and up coming Beijing 2008 Olympics , I thought I would share this article with you from my Sunday Church bulletin. As we approach the 4th of July, this article shows us “how we can make a difference ” in our world and society. I usually don’t write articles that are too heavy, however I think you will enjoy this.

The article is from  Father Joe Hartmann  at St.John the Evangelist Church in Loveland Colorado .

 Father Joe-1

July 1, 2008 Posted by | Uncategorized | Leave a comment