Training to Swim

When you want to learn how to swim, there are a couple of different ways that you can use.  For many people, just being able to swim effectively enough to save their own (and anybody else’s) life is plenty to know for their purposes.  For some other people, being able to do complex, beautifully choreographed synchronized swimming techniques is the way they want to go with it.  And for some other people, swimming is a great way to win races.  Naturally, these are three very different ideologies, and as such they will involve using three entirely different strategies for getting to your goals.  And while they will all feed each other (becoming good at one will naturally push you a little bit of the way toward becoming good at the others), they are far from the same pursuits.

If you have ever seen a group of synchronized swimmers, you may notice that a lot of their time is actually spent outside of the water.  These young ladies will typically spend more than half of their training time on the pool deck, simply rehearsing their routines.  They get it down to the point where they could do the motions in their sleep (which would be very dangerous underwater).  But the most impressive thing about a synchronized swimmer is in her ability to hold her breath under water- their average amount of time is about two minutes.

By contrast, most people who are just swimming for their lives (or even competitive swimmers) are very rarely going to have to hold their breath for more than twenty seconds or so.  They spend their time in the water, doing lap after lap, after lap.  The training is more about getting the strokes down than it is to do anything to the beat of a song.  While there is no right or wrong, how you train is very much informed by what you are out to accomplish when you swim.

Pushing Yourself During Practice

A lot of people who first get into a swim team will develop a mindset that gets surprisingly complacent.  When your coach tells you that you have got to step outside of your comfort zone while you train, they are not simply telling you that you have got to come to practice.  While this is definitely an important part of it, consider how well you would likely do at a job if all you ever did was show up for it.  Of course, you would probably be mediocre at it on your best day.  And in a sport, which is perhaps even more competitive than many jobs would be, this is doubly the case.  You have got to push it a lot harder than that, if you want to be truly successful.

A large part of your success is actually going to come out of your mindset.  Some people say that how you train is how you perform.  And while there might be some exceptions to this rule, swimming is not going to be one of those times.  If you show up to practice every day and pretty much day dream your way through your practicing, you should not be all that surprised when the other swimmers and up passing you when the crowd is watching and the water is flying.

So when you get into the pool, you have got focus on your objective.  If you are swimming to get a lean, sexy look, focus on that as if it were an obsession.  And if you are swimming with the objective of winning races, you have got to push with all of your might, with the right intention to do so.  After everything, your ultimate success in the pool, just like your ultimate success in life, is going to come down to a roughly even mixture of thinking about it and actually doing it.  If you do that, and push yourself, you will succeed.

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.

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.

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.

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.

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.

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.

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.

Cold water swimming

While swimming in near freezing waters may seem to some the perfect form of torture, it is for others a regular and enjoyable outdoor experience. Take for instance the channel swim in the UK on Christmas Day which brings large numbers of swimmers out of their relatively warm abodes for slips into chilled water.

For those who are interested in breaching this new activity, there are a few basic beginners rules to consider.

First, make sure you have all the necessary equipment. This means everything you will need before, during and after your swim. Prior to your swim, make sure you are warm, dry and stretched. If you have been either drinking or not sleeping the night before, don’t bother getting in the water.

Being hung over or sleep deprived will seriously hamper your body’s ability to deal with the effects of the cold water. Also, make sure you have plenty of warm clothes to change into after your swim. Also, something to stand on when you are changing, like a spare towel or some cardboard is quite handy.

While you are swimming you really should use a swimming cap, if not several. Goggles are also important, along with a set of swim fins. Some people will even use a neoprene swim or dive suit on these swims, which is not a bad idea despite the complaints of some more hardcore swimmers.

A beginner will also want to make sure they are familiar with the methods for getting in and out of the water. If the water is swelling, as it might in colder weather, it’s important to take that into consideration when planning an exit route.

Finally make sure those dry clothes after the swim consist of many lighter layers as opposed to fewer heavy layers. And don’t forget those gloves and a hat.