"Don’t forget your legs while you are back in the pool for the first time. A light kick -- what we call a two beat is a great way to start. "Whether you're tired of the normal exercise routines or you need to give your joints a rest, swimming is the perfect alternative for getting into shape.
For many of us we loved going to the pool or lake in the summer. We had a great time playing with friends and staying cool. It was even better when we got to go to a hotel in the wintertime. It seems that the older we got the more concerned we were with body image so we headed for the gym. Aerobics, running and other impact exercise took the place of the fun in the water.
All of a sudden our knees, hips, back or ankles have started to ache a bit and impact exercises are not so desirable anymore. We need to keep up our exercise and the doctor recommends we get back in the water. It's been a long time; the lure of the water is still there. But do you know how to get started again? The first time back can be a bit intimidating and confusing.
First, get the right equipment. New clothes always make it more fun and help to get you in the mood. Get a good swimsuit. This can make a difference. There are lots of options out there, but get one that makes you feel comfortable and doesn't slip, slide and pull. Find a suit that has a high neck. Plunging necklines may look good on the beach but you don't want to be worried about falling out or exposing yourself while you are working out. Get a suit that has a secure back -- the cross backs and racer backs are wonderful choices. Also pick a fabric with Lycra. Not only will it cling to you, it will reduce the drag in the water making your workout even better. Remember we are looking for performance not great looks. You can find good workout suits in any sporting good stores. If you are tall, look for suits that are made for tall women -- it makes the fit and comfort level so much greater.
For men, you don't have to wear a Speedo, even though you may want to once you feel more comfortable. Actually, you will notice that the men that are swimming competitively will have them on so you won't feel so self-conscious. Beach shorts are fine; just don't get the ones that will hang down to your knees. Again, the more drag in the water the more difficult the workout.
Other equipment needed is a good pair of goggles. Again, there are a lot of different shapes and sizes, see if you can try them on. Find the pair that fit your face the best. Just a hint: If your goggles fog up while you are swimming, a bit of spit in the goggle swished around and rinsed out will help! A swim cap is also needed, especially if you have long hair. There are Lycra and latex ones. Most people like the latex or plastic ones. Swim caps can keep the heat in, so if you get hot easily you may want to pull your hair back in a ponytail and swim that way. Most people like caps as they help to protect hair from chlorine damage. A big beach towel and flip-flops are also nice to have along.
So, you have your things together and you are ready to hit the pool. What do you do when you get there? Check out the pool. Many aquatic centers have lanes for fast medium and slow swimmers. You will enjoy your session in the pool if you get in the proper lane. If you are lucky you will get a lane to yourself. But don't be surprised if you have to share. That's fine. Swimming can be a bit solitary so having someone in your lane can be nice.
Some swimming etiquette: If there are two of you, you will most likely swim sides. That means you will just swim on the right or left side of the black line. It will truly be an up and down experience. If there are three or more you will circle swim. This is just like driving you will swim down the left side of the black line and come back with your left side next to the black line. In a sense you will be making a circle around the black line. Know that you are close to the wall when the black line ends.
OK, you are in the pool. It's a bit cold so you want to get going. The best bet for the first couple of times in the pool is just doing a couple of long swims. Get your stroke and the feel of the water back. You will really want to concentrate on your breathing.
Breathing is very important to your rhythm and it determines your endurance. To get that feel for the proper technique, practice this simple drill. Settle yourself in the shallow end of the pool; you want to be about waist deep. Put both hands on the side of the pool and put your face in. Take your right hand and pull it back like you are taking a stroke. Bring your arm around so your hand touches the wall again. Now do the same thing with the left arm making sure that you are exhaling into the water -- when I teach small children we blow bubbles. As soon as your left hand touches the wall, start moving to the right and turn your head to the side to take a breath. When turning your head, make sure you don't lift it up and keep your left ear in the water. As your arm leaves the water you should be turning you head back into the water. Your face should be back in the water as your hand is touching the wall. Keep practicing this until you feel comfortable with the rhythm of it and then go hit the lanes. If you breathe to the left it works the same way - just switch sides. I like to think that the hand touching the wall is the key. That is your cue to switch what you are doing with your head.
Just remember to keep your face in the water and not lift it up. If you do that your legs and hips will sink and you will start swimming like a barge -- not very fluid. The head should just rest easy in the water and turn to the side, but never lifting forward --- unless you are swimming in open water -- and that's a whole different story.
Don't forget your legs while you are back in the pool for the first time. A light kick -- what we call a two beat is a great way to start. What it means is that when you are pulling with the right arm you should be on the down stroke of the kick with the left leg. Just opposite arm with opposite leg. It should come pretty naturally.
So what to do when you get in the pool? Here are a couple of workouts for new swimmers and then an advanced one for the more experienced swimmer. Have fun and enjoy the many benefits of the water. It is truly a fountain of youth.
First Day Back Workout
Light swim -- as far as comfortable -- shoot for 200-300 yards
4 X 50s concentrating on breathing
4 X 50s focus on body alignment -- keeping waterline at hairline -- or cap line
200 yards focusing on keeping your stroke long
Back to the Pool
200-300 yards focusing on form
4 X 50s working on slowing gaining speed
200 yards kick
4 X 50s swim -- focus on keeping your stroke long and breathing
200 yards swim
1 minute rest
200 yards swim -- again thinking about form
Advanced Workout
300 yard warm up - every third length concentrating on form
6 X 100 with 15 seconds rest
8 X 50s odd numbers free, even different stroke
200 pull
200 kick
8 X 50 sprint with 15 seconds rest -- these should be best effort
200 yard cool down
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