SWIMMING 101
Swimming is a fantastic, full body workout that is
challenging and low impact form of exercise. Whether
you want to get into better shape, lose some weight, or
just want a hobby swimming is a good choice!
As we age, it is important to consider adding low impact,
aerobic exercise to the physical fitness routine. Swimming
is the ideal activity for many who can no longer bare the
high impact and joint stress of running or jogging or are
recovering from injury.
Swimming allows for improvements in aerobic fitness in
terms of a decrease in resting heart rate and blood pressure
in un-trained individuals. Swimming can also have a
positive impact on reducing the risk of cardiovascular
health problems such as obesity, asthma, diabetes, stroke
and hypertension. These can have a large impact on the
quality of life.
When combined with a healthy balanced diet, swimming
regularly can help people lose weight as easily as other
physical activities, such as running. For people who are
overweight or find it difficult to get active, swimming is
perhaps the best way to exercise because it alleviates
stress on the leg joints coupled with being non weight –
bearing. Swimming has the added benefit of providing a
total body cardiovascular workout unlike any other.
Swimming is a great way to exercise and have fun-whether
your favourite place to swim is the lake, the ocean, or your
backyard pool. Swimming is great for all ages, sizes and
fitness abilities.
THE FEEL GOOD
FACTOR
Swimming
and
other
exercises leads to the
release
of
the
body’s
natural
endorphins
(feel
good chemicals). This is
why most people notice an
improvement in mood from
exercise. For this reason
many physicians recommend
regular exercise as a natural
treatment for stress and
depression. This is because
depression is related to the
chemistry with in the brain.
In
the
weightless
environment
of
water,
swimming gives you time
to think, getting out of a
stressful environment - all
while feeling your body move
to naturally relieve stress and
relax the body …
• Let off steam
• Feel your body in motion,
reconnect with your self
• Wear off stress-eating
related calories
• Enjoy the environment
• See that there is more to
life than your problems
WHY IS SWIMMING IMPORTANT FOR YOU?
Swimming is an activity for people of all ages and is
accessible to virtually everyone. Being competent in the
water may be beneficial for many other activities, other
than for general health and wellbeing.
What area is water competency important for?
• Boating- Canoeing, kayaking, rowing
• Recreational activities- family swimming, river tubing
• Water games- water polo
• Competitive swimming-triathlons, open water swimming,
masters swimming
• Underwater swimming- snorkelling, scuba diving
HOW TO GET STARTED
First you need to find a local pool with convenient
swimming hours, for you to start swimming. Like any mode
of exercise it is important to make time for a minimum of
twice a week, otherwise your progress and comfort in the
water will be painfully slow.
When starting out it is important to set a goal that assists
you with motivation. Are you starting a swimming exercise
program to lose weight? Are you looking to just meet new
people in the area? Do you want to get in better shape?
Once you have a goal in mind, you can come up with the
type of exercise program that you are going to try.
With a goal in place and you are ready to start swimming,
it is important to be water safe. So if you are an absolute
beginner or even re-entering swimming, make sure you
are comfortable in the water. You may wish to get expert
advice or taking lessons, either group or individual to get
your swimming technique and ability to a safe level to
allow safe swimming.
Taking a lesson is often the fastest way to improve your
swimming, no matter what your ability or level. Taking a
lesson ensures you are not wasting time swimming with
bad and unsafe technique.
Whatever your swimming ability, start slowly and build up
to increase your limits. If you find swimming daunting, you
may want to consider aqua-aerobics as a way of getting
started in the pool.
Remember, the speed and distance is not as important
as the amount of time you spend in the water enjoying
swimming.
CONDITIONS YOU MAY
ENCOUNTER SWIMMING
• Pool – this is great for
learning to swim and for all
year swimming
• Ponds -Temperatures in
open water are usually colder
and limited by environmental
conditions. Ponds are often
calmer than ocean swimming
and allow transition from pool
to open water swimming.
• Ocean - Temperatures in
open water ocean swimming
is also colder than pond and
pool swimming. In addition to
the lack of visual cues, like a
black line to follow, available
in the pool.
There might be some waves
making ocean swimming a
challenge. Ocean swimming
should be taken up after you
are comfortable in the pool
and have become familiar
with the environment you are
swimming in.
- Making sure you swim
between the flags
- Awareness of rips
- Awareness of landmarks
to be able to gauge your
distance from the shore
- Being able to ‘spot’
SWIMMING: THE TYPES
OF STROKES THAT CAN
BE USED
• FREESTYLE
This stroke involves swimming
on your stomach with your
head turned sideways to
breathe, and do not lift it
out of the water. This is the
most popular stroke and the
easiest for beginners to learn.
This stroke involves a simple
flutter kick and windmill arm
motion
• BACKSTROKE
This involves swimming on
your back and alternating
arms extending passed your
ears, entering the water (little
finger first), scooping under
WHAT GEAR DO YOU NEED TO START?
• Swimsuit -Be comfortable and have a swimsuit that does
not restrict your swimming
• Goggles- ensure you have good goggles that don’t fog
up or leak
GOGGLE TYPES
Junior Goggles are specifically made to cater for early
childhood through to youth, splash and play to active
swimmer.
Fitness goggles often have more style and functionality
for the recreational and fitness swimmer. There are many
choices of one piece, adjustable clips with a range of lens
shapes and sizes.
Performance goggles are designed and built for the
discerning swimmer with the latest technology and slick
styling.
TESTING GOGGLES FOR THE RIGHT FIT:
Press the goggles gently against your eye socket. Check
if they hold momentarily, if they do, you have a good seal
around the eyes
TIPS WHEN USING YOUR GOGGLES:
• If you have red marks around your eyes, your head strap
is too tight.
• If water enters the goggles while you are swimming, your
head strap is too loose.
Additional swimming aids you may encounter when
swimming:
• Pull-Buoy - goes between your thighs to help your legs
float to help develop your stroke
• Kickboard - this is held out in front while swimming to
help practice your kicking technique.
• Hand paddles - These are plastic devices worn on the
hands during practice to enhance the swimmer’s speed,
build-up muscle, or arm strength.
• Fins - Fins are designed to improve swimming technique,
ankle flexibility, leg strength and cardio vascular
conditioning.
your sides. Similar to freestyle
or ‘front crawl’ but on your
back.
• BREASTSTROKE
This is a difficult stroke and
not one to choose if you’re
just learning how to swim. The
basics are that your arms pull,
you breathe, you kick (arms
alternate with the kick), and
you glide
• DOG PADDLE
This stroke is good for keeping
your head above water while
remaining stationary.
WHERE CAN YOU SWIM?
HAWKE’S BAY SWIM
PROVIDERS
NAPIER
Greendale Swimming Club
Napier Aquahawks
Napier Aquatic Centre
Swim Solutions Onekawa
Bay City Gym
Ocean Blue Swim School
Bev Mitchell School of
Swimming
HASTINGS
Mahora Swimming Club
Heretaunga Swim School
HAVELOCK NORTH
Hilton Brown Swimming
Havelock North Swimming
Club
CENTRAL HAWKE’S BAY
A.W Parsons Pool
Central Hawke’s Bay Swim
Club
CLIVE
Clive Memorial Swimming
Pool
WAIROA
Wairoa Community Centre
Wairoa Power Swimming
Club
SWIMMING: GETTING INTO ACTION
First before you get into the pool - Take time to stretch: Much like an exercise program
on land, you need to stretch to prevent yourself from injuries while you work out. Usually
people stretch before getting into the pool
Secondly - Start Shallow: When starting swimming or when in a new environment or pool
try to start in a spot where the water is shallow. This will allow you to feel comfortable by
being able to touch the bottom.
Have backup - Whether you are re-introducing yourself with swimming or you are learning
how to swim, ensure that the place has a lifeguard. This is not to say you will need someone
to rescue you, but it is always good to have backup, just in case.
Phone a friend- bring a friend who knows how to swim. They can not only help you on how
to begin, but also be there for safety, as well as for support.
Once you are ready to swim - warm up. You want to swim at least a lap or two at a slow
pace to get yourself started.
THINGS YOU MUST KNOW WHEN SWIMMING
The following is a set of that you will require when swimming. With a understanding of the skills
training and learning can be made more enjoyable. These skills can be used to add variety and
allow improving your swimming ability, or as a beginner providing a base to grow and develop
your swimming confidence.
• BREATHING - learning how to hold your breath while underwater by first holding your breath
for a few seconds above water. This will give you a sense of what to expect while underwater.
By doing this now, while you can still touch the bottom, you are getting yourself more
comfortable with water and also with yourself in the water.
• GO DEEPER - Next; start walking slowly deeper and deeper into the water until you are neck
deep. This helps with your comfort level in relation to the water depth, and gives you a sense
of what swimming will be like, as more often than not you will be swimming in depths where
you cannot touch the bottom without being completely under the surface.
• PRACTICE FLOATING - The next step to preparing yourself to swim is relaxing your body so
that it will float while in the water. You can try this on your back or side-whatever you feel
most comfortable with by relaxing your arms and legs.
• LEG MOVEMENT - Once you feel comfortable with breathing and floating, try kicking your
legs up and down or front to back (depending on your position in the water). You will notice
that treading with your legs keeps you afloat and up towards the top of the water, instead
of sinking.
If this is a challenge, either sit on the side of the pool and kick first before hopping in or climb
into the water and lie on stomach, holding onto the rail, lengthening out your legs with a
kicking motion that will mimic what you will be doing in open water.
• ARM MOVEMENT - Once you have a grasp of the basic treading motion of your legs, try
moving your arms up and down as well. You will notice that arm and leg movements together
will improve your floating-not sinking-capability. This is the basics of swimming!
• STROKES - Of course you’ll want to move forward at some point, not just tread water all the
time, so you will have to start learning the basic strokes of swimming. Probably, the easiest
and most basic to begin with is the doggy paddle, in which you kick up and down while
making clawing motions with your arms bent in front of you.
MOVING AHEAD: SETTING NEW CHALLENGES
The three main aspects of swimming workouts are
• Speed,
• Endurance
• Technique
The best swimming workouts are those which incorporate all the above, and in balanced
proportions. You should always keep this in mind, regardless of whether yours is a beginner
workout or an advanced workout.
As a beginner, you should ideally aim at swimming between 3 to 4 times a week.
IMPROVING YOUR WORKOUT
Improving your workout and swimming ability is a way to keep things interesting and to maintain
motivation, all while improving your swimming ability for safety and increased enjoyment.
The easiest way to improve your swimming is to tune your technique. Most pools have aquatics
personnel available to provide private lessons to those looking to improve their swim technique.
As you get more accustomed to your swimming workout, schedule a few lessons to learn new
strokes, improve the stroke with which you feel comfortable and get tips on using advanced
equipment such as pull buoys and kickboards.
FORM MATTERS
While swimming, you want your head, hips and feet to form one long line. If your middle sags or
your feet ride low, you increase drag, which slows you down and wastes energy. Try dropping
your chin down a bit if your feet are dragging, or do core work when on land if your midsection
is slumping.
As you swim, elongate the body with every stroke. Keep the arm in line with or slightly inside
the shoulder on each stroke. Imagine with each stroke that you are reaching your reaching your
arm over a ‘swiss ball’ as you pull your arms back through the water. They should not cross the
mid-line of your body. Even elite-level swimmers work on technique frequently, so give it time
and all your hard work will pay off.
MIX THINGS UP.
You don’t want to do the same swimming exercise program routine every day. You want to mix
it up
Using tools/different strokes.
SAMPLE TRAINING PROGRAMME
WEEK 1
MONDAYTUESDAY WEDNESDAY THURSDAY FRIDAYSATURDAY
Rest
20-30mins Rest
20-30mins
Rest
20-30mins
Focus on arms
SUNDAY
Flex &
Stretch
WEEK 2
MONDAYTUESDAY WEDNESDAY THURSDAY FRIDAYSATURDAY
SUNDAY
Rest
20-30mins Rest
20-30mins
Rest
Other form 20-30mins
Focus on legs
of relaxation
/fitness
WEEK 3
MONDAYTUESDAY WEDNESDAY THURSDAY FRIDAYSATURDAY
SUNDAY
Rest
25-30mins Rest
25-30mins
Rest
25-30mins Other form
Focus on
Focus on of exercise
strokes
leg kicking or relaxation
WEEK 4
MONDAYTUESDAY WEDNESDAY THURSDAY FRIDAYSATURDAY
Rest
30mins
Rest
35mins
Rest
Alternate form of exercise
SUNDAY
Flex &
Stretch
PROGRESSION PLAN:
WEEKS 1-4: Low intensity slowly increasing duration
WEEKS 5-8: Mix up intensity - low to moderate. incorporate swimming aid to improve
technique. Keep duration same for two weeks then increase sessions by 3-5 mins.
WEEKS 9-12: Mix up intensity - low and moderate. This may involve timing laps, rest in between
faster/higher intensity laps.
* Increase duration each week by 10%
SWIM TRAINING KEY POINTS
WARM UP
STRETCH
HYDRATION & NUTRITION
RECOVERY
RELAXATION
STRETCHING FOR SWIMMING
Swimming stretching exercises to improve your performance and do away with swimming
injuries for good.
MUSCLE INVOLVED
Swimming, particularly in events where the stroke styles are varied between backstroke, front
crawl (freestyle) and breast stroke, make use of all major muscle groups:
• Abdominals
• Biceps and triceps
• Gluteals
• Hamstrings
• Quadriceps
The basic muscles used for each stroke are:
• Freestyle- deltoids and legs muscles
• Breast stroke- thighs, biceps, and gluteal muscles
• Butterfly- abdominals, deltoids and leg muscles
• Backstroke- Triceps and leg muscles
INJURY PREVENTION STRATEGIES FOR SWIMMING
• Always take time to warm up and stretch, as cold muscles are more prone to injury.
• Avoid swimming alone or in unsupervised areas.
• Properly pace swimming activity avoiding situations of exhaustion, overheating or excessive
cold
• Never dive into shallow water
• Extreme care should be taken in open water. Be certain the water is free of undercurrents,
riptides and other hazards
• Avoid swimming in lakes or rivers following a storm, when severe currents may be present
• Dry the body thoroughly after swimming and remove excess water from the ear canal to avoid
infection
• Attention to proper swimming technique as well as strength and agility training can help avoid
common overuse injuries
STRETCH ROUTINE FOR SWIMMING:
Before you start to stretch are do a light warm up by doing some double arm ‘windmills’ x 20 or
30 going in forward direction and then reverse. This is known as a dynamic stretch and is used
to get a little blood flowing in the upper body before we start the stretching.
The following static stretches should be held for 25-30 seconds each.
It is important to remember to stretch each side of the body for a balanced stretch routine.
Neck Extensor and Rotation Stretch
Technique
Sit or stand upright.
Place the right hand on the back of the head near the crown.
Pull the head down toward the right and try to touch the chin as close as possible to the right
shoulder.
SHOULDER FLEXOR STRETCH
Technique
1. Stand with the back toward the inside of the doorframe or wall.
2. Place feet shoulder-width apart with one foot slightly in front of the other.
3. With straight arms, raise your arms to shoulder level and place the palms on the walls or
doorframe with the thumbs on top.
4. Lean the entire body forward.
ONE-ARM SHOULDER FLEXOR STRETCH
Technique
1. Stand (or sit on a backless chair) upright with the left arm behind the back and the elbow bent
at about 90 degrees.
2. Place feet shoulder-width apart with the toes pointing forward.
3. Grasp the left elbow with the right hand.
4. Pull the left arm across the back and up toward the right shoulder.
SHOULDER EXTENSOR STRETCH
Technique
1. Sit or stand upright with the left arm flexed at the elbow.
2. Raise the left arm until the elbow is next to the left ear and the left hand is near the right
shoulder blade.
3. Grasp the left elbow with the right hand and pull or push the left elbow behind the head and
toward the floor.
SEATED KNEE FLEXOR STRETCH
Technique
1. Sit on the floor with the legs extended and the inside of the ankles as close together as possible.
2. Keep the feet relaxed in a natural position.
3. Place the hands on the floor next to the thighs.
4. Bend at the waist and lower the head toward the legs. If possible, keep the back of the knees
on the floor.
5. While bending forward, slide the hands toward the feet and keep them alongside the legs.
ONE-LEG STANDING HIP FLEXOR AND KNEE EXTENSOR STRETCH
Technique
1. Stand upright with weight balanced on the left leg. Keep the left foot pointing straight forward
and the knee almost straight.
2. To help maintain balance, brace the left hand on a wall.
3. Bend the right knee; grasp the right foot or ankle tightly and pull the right heel backward and
slightly upward to within 10 to 15 cm of the buttocks.
4. At the same time, push the hips forward.
Above all, stretching helps to improve your flexibility and prevent injury!
Do your exercises regularly before and after exercise and keep swimming!
BASIC NUTRITION GUIDELINES
Nutrition and Diet plays an important part during exercise. It provides energy for exercise and
also allows your body to rebuild and recovery after workouts.
The most important dietary characteristic is quality. This is made up of a balanced diet of protein,
carbohydrates and fats to get a variety of nutrients.
CARBOHYDRATES
Carbohydrates are important as part of a balanced diet. Carbohydrate intake should range from
50-60% of your total energy intake.
As part of a healthy balanced diet, the source of carbohydrates matters. This tends to include
eating plenty of vegetables, fruit and whole grains.
PROTEINS
Protein is the important building block for our muscles, cells, hormones and antibodies to keep
us fit and healthy. For this reason after exercise a balanced source of protein and carbohydrates
is recommended 30-60min after a workout lasting greater than 30-45min.
Sources such as chocolate milk, yogurt, fruit smoothies and baked beans that are low in fat and
have a balanced carbohydrate to protein ratio of 4:1 to help replenish and recover.
It is important to remember, you are not looking to consume a lot of fat or overdo on sugar. In
fact, eating fat after a workout will actually slow down your body’s absorption of the nutrients
you need to recover
FATS
Fats play a vital role in maintaining healthy skin and hair, insulating body organs against
shock, maintaining body temperature, and promoting healthy cell function. Nutritional
recommendations of 30-33% of your total energy should come from fat. Therefore fats are
important for our health, although too much fat in the diet is not healthy.
What we can do is focus on what type of fat…
The bad fat that should be avoided is saturated fat. This type of fat is artery-clogging and the
cause of such things as strokes and heart attacks. This is because it causes our arteries to get
narrower and narrow until one day, little or no blood can pass through. These fats are solid at
room temperature.
Fats such as monounsaturated fat, help to raise the levels of protective HDL cholesterol. Some
of the foods that are a good source for monounsaturated fat are the almond and the avocado.
Polyunsaturated fat is valued for its ability to help lower total cholesterol. Sunflower oil has the
highest amount of polyunsaturated fat of all the common varieties of oil. These are often a good
source of omega-3 fatty acids, found mostly in cold-water fish, nuts, oils and seeds, and also in
dark leafy greens, flaxseed oils and some vegetable oils
For optimum fitness, it is important to have a balanced diet, getting your daily intake of fat,
exercise, drink plenty of water and getting those vitamins.
EATING WELL
• Eat plenty of vegetables and fruit for fibre and nutrients
• Eat wholegrain breads and cereals
• Have milk and milk products, preferably reduced of low fat options
• Eat plenty of lean meat such and chicken and fish
• Include legumes, nuts and seeds and eggs for added protein
• Include good fat and foods that have essential fatty acids
• Drink plenty of water