There are many advantages to competitive swimming, not the least of which is that swimming is a sport that can be enjoyed throughout a lifetime. Here is a look at what swimming has to offer and how to get involved.
Our nation's health experts are increasingly concerned about the level
activity the average American engages in on a daily basis. This article
explains:
Benefits of competitive swimming
How to become active, no matter what stage of life, in competitive swimming
How to set up an effective training program
Benefits of Competitive Swimming
The most obvious benefit to competitive swimming at any age is that it gets
us moving. More importantly, swimming engages us in a sport that we will be able
to continue with throughout our lifetime without concern for damaging joints,
breaking bones, or placing undue stress on our bodies. In fact, because of the
high levels of humidity, swimming has been found to make breathing more
comfortable for people with lung conditions, such as asthma. Beyond that,
swimming utilizes all of the major muscle groups and provides an excellent
workout for our hearts and lungs.
Aside from the ample physical benefits of the activity, competitive swimming
provides a supportive, social outlet for people of all ages. While actually
competing in races is not essential (about 45% of all swimmers on club teams
actually race), being part of an organized training group has several
advantages:
professional coaching
peer support
social outlet
access to facilities
Encouraging young people to become involved in swimming will not only provide
them with needed physical activity and them build healthy habits but will also
form friendships and develop good character traits, such as sportsmanship,
determination, responsibility, and integrity, that will serve them a lifetime.
Most clubs have a variety of training groups broken down by age. For example,
on for youths that focuses on a variety of developmental skills, basic to
advanced training, and competition preparation. Most also have a Master's
program available to anyone over 18 and can be structured in several ways. Some
Master's programs are more competition oriented, but all should welcome
participants of any age and skill level whether or not they choose to compete.
How to become active in competitive swimming
Whether you plan to compete or train socially, a reputable club is the best
way to start. Most larger cities have clubs that are nationally endorsed, but
privately run.
USA Swimming is a national organization that supports clubs across the
country. USA Swimming sanctions competitions and provides coaches and swimmers
with a variety of resources. It is also a resource to find a club in your area,
just click:
http://www.usaswimming.org/USASWeb/DesktopDefault.aspx?TabId=503&Alias=Rainbow&Lang=en
.
This site also provides information about time standards for various age
groups, recent national competition results, swim clinics and camps, a chat room
for people interesting in swimming, and various other swimming-related
resources.
How to set up an effective training program
If you are not able to join a club in your area, there are still ample
opportunities to compete as many competitions are open to individual swimmers
for an entrance fee.
When beginning a training program, it is important to remember:
to consult a physician prior to beginning any physical activity
to start slow and build up distance and speed
that proper nutrition is a vital part of any training program
above all, have fun–after all, that is what this is all about
Every effective workout should contain the following components:
Warm-up: this should consist of a variety of strokes and stroke
drills, all done at a slow to moderate pace. For the average 3000 yard workout,
8 yards of warm-up is sufficient.
The following sites demonstrate effective stroke drills that could be
included in a warm-up:
Workout: Swim workouts are generally structured on what is known as
"yards-on-time", which means that they are broken into sets of "X" yards on a
certain time interval.
For example, a set may be 5 x 100 yards freestyle on 1:45. This means that
you will swim 100 yards of freestyle in 1:45 or under and leave again when the
1:45 has passed. You will repeat this 5 times to complete the set.
The interval time should be adjusted for individual skill levels.
During the body of the workout, you should try to maintain a pace that is at
or about 80% of your maximum effort. In the beginning, you may also choose to
structure your workouts on rest intervals rather than set intervals. What that
means is that you would swim 5 x 100 yards freestyles with 10 seconds rest, for
example. So, instead of working on 1:45 as in the above example, you simply swim
the 100 yards at 80% of your maximum effort, stop and rest for 10 seconds and
repeat 5 times. This may be easier for the novice as it allows you to work at a
comfortable pace without stressing the clock. If you choose to use this method,
be sure you are working to your full potential and try to transition into
yards-on-time over the course of several weeks.
Your total distance covered will also vary with your skill level. 2000 yards
(including your warm up) may be a good place to start. Over the course of your
development as a swimmer, it is important to set goals for yourself and
gradually increase distance and intensity.
Sample 2000 Yard Workout
Warm-up:
200 yards freestyle at a slow pace
200 yards stroke drill (see sites listed above)
200 yards choice stroke non-free
200 yards sculling (see sites listed above)
Workout:
10 x 50 yards freestyle on 1:00
5 x 100 yards freestyle (alternating between slow " (50%) - and fast " (85%)
- for every other 100)
Cool down:
200 yard backstroke at slow pace
Stretch:
Stretching is imperative in any workout setting. It is better to Stretch
muscles that are warm, and end of session stretching is a good way to help your
body relax.
Whether you choose to get involved in a club or structure your own workouts,
swimming is a skill that will not only immediately improve your overall health
and state of mind, but also provide you with a lifetime physical outlet that you
can continue to enjoy well into retirement. So, pay a visit to your physician,
research organizations in your area, or find an open lap pool and get started!