Butterflying

There is no other stroke in the entire sport of swimming that makes you look as powerful as you do when you are butterflying.  While its name may sound a little bit sissy, most people will never even think about the title of the event while they are watching it happening.  In fact, in most cases they will be too focused on watching the powerful people who are rocking the water to even care that the stroke that they are practicing has a silly sounding name reminiscent of an insect.  But the butterfly does take more than just powerful shoulders, if you want to practice it properly and really succeed with it.  All of the best butterfliers know that technique is at least as important as raw power.

Granted, the technique that you use is naturally going to be supremely important.  If you butterfly improperly, for instance, you are going to get disqualified.  And if you end up going too far to one side and hitting the lane line, you are going to end up doing even worse, as your battered arm struggles to keep up the proper stroke (it has happened, and it is a very painful thing to watch).  The better your technique is, the more likely you are to actually be able to win.  But technique is nowhere near the entire thing.

You have also got to develop good strength.  And while everybody can recognize that a good butterflyer is going to rely a lot of his or her shoulders, not everybody realizes that your abs, legs and back (both the upper and the lower parts) come into play with every stroke you take.  When people say that swimming is a very full bodied exercise, they are neither kidding nor exaggerating about it.  As important as your form is, throwing your hands forward with great force requires you to rise out of the water effectively.  Your entire body must be quite strong.

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The Strokes of Breathing

When your coach tells you to do a particular number of strokes in between breaths, you might wonder at the purpose of it all at first.  Now, while the best way to do things is to just do as your coach tells you to and ask your questions later on, sometimes it will help you if you keep a particular intention in your mind while you are working out.  In this case, you are working to strengthen your lungs, so that you do not have to breathe as often while you are swimming for a purpose (such as winning a medal for it).  But you are also working to strengthen your mind, so that you do not panic while you are under the water for a few seconds.

A significant part of the swimming process is naturally going to be physical.  People who are not in good physical condition are not going to do very well when it comes time to swim in races.  They are going to be the first ones to crap out, tire out, and have to breathe on almost every stroke.  They may even be the people who have to pause half way through a race, just to catch their breath.  Fortunately, this almost never happens in competitive swimming, but you probably get the point.

What a lot of people do not realize is that there is also a significant mental aspect to swimming effectively.  Far too often, a person whose lungs would be perfectly fine to stay under a few seconds longer will chicken out when it comes time to do so, unless they are used to taking several strokes between their breaths.  If you are used to just doing two or three stroke breathing, when it comes time to do something as simple as a flip turn, you are most likely going to end up emerging faster, breathing more frequently… and it may end up costing you the race.

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Swimming for children

CAPEL CURIG, UNITED KINGDOM - JUNE 30: Lady A...
Image by Getty Images via @daylife

There was once a venerated method for teaching young children to swim, back in the days before safety gear and child labor laws. ‘Sink or swim’ was what the startled youth might hear before being tossed head over heal into the deep end.

There, floundering amidst their own morbid fear and instinctual yearning for survival, a child might learn to tread water. Luckily times have changed and there’s a good chance that even if this method works, child protective service might have something to say about it. And don’t despair, junior can still compete in the 100 meter medley. It’s just going to take some training.

Most swimming clubs will begin accepting children as soon as they are able to reliably enter the pool without a diaper. And fear not, no one is going to toss the young lad or lass into the pool. In fact many swimming coaches agree it is never too early to begin instructing on the basic forms and methods of formal competitive swimming.

It may seem a bit surreal to see a pool full of 6-year-old children in swim caps breaking the breast stroke in tandem, but it’s more than possible. The benefits of starting early are nearly incalculable, considering the benefit to a developing kid’s health, endurance and coordination. Plus, if that child ever does consider swimming competitively, they are going to have a huge head start.

Still, not all children who attend regular swim club lessons are destined to bring home 8 Olympic Golds. Many parents choose to enroll their kids in these courses purely for the tangible and peripheral benefits such as their physical health, and their experience on a team.

Either way swimming is something a person can enjoy for huge swath of their life as compared to many other sports. And in that case, it’s never too early to begin enjoying the water.

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Intervals versus distance swimming

A common question from aspiring swimmers seems to be “Which is better, distance swimming or intervals?” For those who don’t know, intervals involve what essentially amounts to sprinting in the water, alternating with slower rest periods.

And like a lot of questions the answer is, “That depends.”

That depends on whether the swimmer in questions is working on endurance, speed or just trying to perfect their technique. Taking these out of order it’s important to emphasize how critical technique really is. Not having a specific stroke down just right can not only hamper swimming performance, it can lead to more serious shoulder injuries.

So a good first step is having someone who knows what they are talking about watch you swim. Once a swimmer feels confident they are making the motions correctly, it’s safe to jump off a little and work on endurance and speed.

The remaining answer between those two goals is pretty straight forward and mirrors what a runner might do on land. Marathon runners who are training for a 26-mile race will probably run long distances at a steady, maintainable pace. The same is true for swimmers. Endurance swimming will be great for trimming off unwanted fat and improving cardiovascular stamina.

On the other hand sprinters on land will train by running shorter distances at full speed. This type of explosive action will develop muscle in a different manner than distance running. The same is true for swimming. Training by swimming intervals, or essentially sprinting shorter distances in the water will build more muscle mass and make for an overall faster swimmer.

In the end a combination of the two types of training are ideal for most swimmers. Whether someone is training to swim competitively or just trying to get in better shape, using these two training methods together will undoubtedly yield results.

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Swiming with straw head

It’s a fairly nonsensical thing, but swimming in the pool will inevitably dry your hair. Swim long enough and frequently enough and without taking the proper precautions you can end up with a serious case of straw head.

Dry hair can be and be an unsightly nuisance. It doesn’t have to be that way, however. Many regular swimmers have reported great results with just a few simple steps.

Hair is comprised of two sections, and inside and an outer shell. Chlorine in the water actually acts as a drying agent and leaches essential oils from hair. This breaks down the outer section, exposing the inner section and causing it to dry out.

The lack of oils in hair is what causes the dull look and the cracking of the outer later and splitting of the dry inner layer is what causes split ends. The first step in stopping the destructive process is to rinse your hair with regular water before entering the pool.

Another important tool in the arsenal against straw head is a swimmer’s cap. These rubber shells won’t keep your head completely dry, but they will act as a barrier between your hair and the harsh chemicals.

They also aid in the other good step, which is applying some sort of hair treatment oil before putting on your swim cap. Some swimmers use a coconut hair conditioner, and there are always specific brands of hair treatments made especially for swimmers.

There are also conditioners and shampoos available which are also designed to combat straw head. People with lighter colored hair might find some value in these products as their hair can commonly turn green after a while.

Finally, when it comes to drying your hair try to pat it dry, or let it air dry if it’s short enough. The key is to avoid rubbing your hair.

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Swimming and Dry Skin

Most people know without being told that dry, chapped hands are no fun to look at. But not only are scaly, abrasive hands a bummer to hold, they are also a potential health risk.

Swimming can cause just about every nook and cranny of your body to dry out. The chemicals, mainly chlorine, in the pool can have a devastating effect on the hydration of hair and skin alike over time.

That’s why it’s important to prevent the dehydration of both. And while straw head can be unsightly, dry skin can be a much more serious issue. Human skin is actually the largest organ in the body, and it is also the first and largest barrier of defense against sickness and infection.

When skin is hydrated it’s cells are close together and form a nice, uniform wall blocking out nasty little viruses and the like. But when it’s dry and chapped, all those red lines and open scabs are wide-open doorways for anything that wants in.

And swimming can cause skin to chafe all over your body. That’s why it is critical to rehydrate your skin regularly before and after swimming. Remember to always rinse in regular water before and after entering the pool, and use a good lotion. Stay away from lotions containing a lot of fragrance or any kind of anti-bacterial chemicals. These will usually contain alcohol, which is going to make the drying worse in the long run.

Most pharmacies will have a good selection of lotions, but be sure to get one which is non-comedogenic, which means it won’t clog skin pores. CeraVa is a great brand, and they sell not only lotion, but a creamier and a thicker hydrating cream which is really good for after a shower.

Just remember anywhere your dry itchy skin is flaky and irritated, it’s not only a pain it’s a potential case of the sniffles, or worse.

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Invasion of the New Year Swimmers

It may be a bit cynical to point this out, but it’s coming up on that time of year again when the public and gym pools are going to get a little cramped. With every batch of New Years resolutions, there inevitably comes the schools of swimmers trying to get in shape.

For those people who are trying to shed newly acquired pounds from holiday feasting, swimming is a fantastic form of exercise. It not only builds endurance and cuts fat, it can develop great muscle tone through the use of interval swimming.

But for those people who make a habit of swimming throughout the year, January is sort of a pain. Especially considering that immediately prior to the New Year is probably the quietest time for a lot of pools. During the holidays regular swimmers are going to relish the wide open lanes and relatively quiet natatoriums.

That is, until the newcomers invade. Suddenly the locker room is full of people, the normal locker isn’t available and all the changing benches are wet or covered in bags, suits and towels.

Inside the pool the situation is no better, with clogged lanes and waits in line before you can finally even get in the water.

Still, take solace in the notion that this too shall pass. Give it a few months and the major portion of these water newbies will have given up on their new habits, and succumbed to their restive natures. Others will find alternative activities to involve themselves in, and yet another large portion will have found the crowded pool so horrible they vow to never return.

Some swimmers use January as an opportunity to take a break from swimming for a brief period. A lot of others will just have to adjust their schedules, showing up at unholy hours of the morning to avoid the teaming masses.

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Swimming with fins

A lot of swim coaches make the use of swim fins mandatory during practice. While some old schools of thought argue against them, fins can add a tremendous element to your swimming routine.

One type of fin in particular is the positive drive fin, or PDF. This little number squeezes your foot into what looks like a rubber hoof that’s been flattened out. The rounded short fin can give a swimmer much greater friction with the water, and really enhance a workout.

A great swimming sequence can incorporate swimming first with swim fins in place, and then swimming the same circuit again without fins but at a higher speed. The theory is that the positive drive fins will train your leg muscles and help to perfect form. Then, when you train without them you will be more agile and nimble in the water.

On strange side effect is what one swimmer referred to as the toothpick foot. After swimming with the PDFs for a while your foot feels odd after first taking them off. Not to worry, however, as this side effect passes quickly.

A lot of swimmer report a big assist from fins is being able to better feel where their feet are during specific strokes. The power generated from the kick is also a nice offset for the strength required from the shoulder action. This not only has the benefit of working the major muscle group through the legs, but it also preserves the shoulders.

The main advantage of the PDF versus the older, scuba-style swimmers is their relative light weight. Swimming with those boats on the end of your feet required you to change the way you kicked in the water. These smaller fins, however, allow a swimmer to kick essentially the same way they would without fins.

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Lifeguard testing

freestyle swimming2
Image via Wikipedia

Becoming a lifeguard requires completing a series of swimming related tasks within a certain amount of time. The swimmer must also show proficiency in all fields of testing to pass. A common prerequisite for many swimming programs is a swimming test divided into two major portions, including a basic swimming exercise and a brick retrieval. To pass the swimming portion a swimmer must be able to pass three different sections of a 300 meter swim. The first 100 meters of the swim a swimmer must demonstrate aptitude with the front crawl. In this stroke the swimmer is on their stomach reaching out with alternate arms and pulls their hands underneath them. Their legs must maintain a regular, steadying kick and the swimmer must demonstrate regular breathing. Next the swimmer must use a breast stroke for another 100 meters. This stroke must consist of a pull, breath, kick, glide interval. The swimmer will first pull themselves forward using both arms simultaneously with their head under water. The pull ends with the head breaking the water and the swimmer taking a breath, as he kicks and and glides back under water to repeat the pulling motion. The final 100 meters must show a proficiency in both of these swimming methods. The last portion of the test is a brick retrieval, where the instructor will place a 10-pound weight in seven to 10 feet of water. The swimmer must swim 20 meters above water using a freestyle or breast stokes and then dive and retrieve the weight. The swimmer must then swim back to the starting point with both hands on the weight. Once the swimmer reaches the starting point they must exit the water with the weight without using the ladder. The swimmer has one minute and 40 seconds to complete the retrieval.

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The Truth About Swimming for Weight Loss

Swimming offers benefits for the whole body with low impact on joints and bones. But is swimming a good choice if you want to lose weight? Recent studies claim that swimming may not always be the best way to shed pounds. Is this true?

Some health and fitness specialists say that water’s cooling effects can slow the calorie-burning process. In the water, you don’t heat up as you would on land, so your body doesn’t have to work as hard to cool itself down. What’s more, some people claim to be so hungry after swimming that they eat more calories than they just burned. Other say that swimming makes them so exhausted they’re left with little energy for anything else.

Yes, Swimming Can Promote Weight Loss
Assuming those claims might be true for some people, can you swim to lose weight? Certainly—if you keep in mind some of the pitfalls.

There’s no argument that if you burn more calories than you eat, you’ll lose weight. Any exercise, including swimming, will burn calories. The fact is, if you weigh 150 pounds, you can burn 400 to 700 calories per hour while swimming. And a frequent, consistent, rigorous swimming regimen will “rev up” metabolism and improve the body’s ability to burn fat.

How to Make Swimming a Better Fat Burner
Get serious about your technique. Studies show that skilled swimmers who move with speed and ease in the water burn far more calories than less serious swimmers who just flail around.

Don’t eat high-fat meals after swimming. Avoid taking in all those calories you just burned. Go for high-fiber snacks that are filling but low in fat: fruits, vegetables, nuts and beans, for example.

Don’t exhaust yourself. Start with a couple of swimming sessions per week and gradually work up to five or more. Alternate rigorous strokes like freestyle or butterfly with more leisurely styles like breaststroke and backstroke. Doing so will raise and lower your heart rate, which burns calories more efficiently—and you won’t wear yourself out for the rest of the day.

Filed Under: Fitness, Swimming Tagged With: ,
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