Even before Michael Phelps and his abs made swimming a celebrity sport at the Beijing Olympics, Americans were already heading to the pool to get fit. Increased participation in triathlons has been driving cyclists and runners into swim programs in record numbers and swimming has become increasingly popular for active older adults seeking to maintain strength and cardiovascular fitness. But anyone who has ever stood on deck and watched the lap lanes at a community pool knows that swimming is like walking. It's as hard as you make it. Swimming can be a leisure activity or a killer workout, depending on the skill level of the swimmer and the structure of the workout. The Los Angeles Times recently interviewed swim expert Nancy Kirkpatrick-Reno for an article about starting a swimming fitness program. Her advice along with these tips about local resources can help new swimmers gain confidence in the pool and begin to build a program for strength and endurance.
Kirkpatrick-Reno is the head master's coach at Conejo Simi Aquatic Masters in California and a former masters swimming world champion. For those new to swimming culture, the term "masters" refers to a competitive class of swimmers over 25 years of age. The term does not necessarily refer to elite accomplishment in the sport, as it does in many others. If you join a local masters team or masters club, you will generally find a range of abilities in the pool ranging from hobby swimmers to competitive athletes. Kirkpatrick-Reno's article, "New techniques may improve a swimming pool workout", includes helpful advice for new swimmers before they even hit the pool.
-Find a pool that is at least 25 yards in length. These pools can be found at local high schools and gyms. In the Twin Cities, many local health clubs including the downtown YMCA, Eden Prairie Lifetime Fitness, Uptown YWCA, and many others have great pools. The University of Minnesota Aquatic Center sports a 50 meter pool which is available to non-students by joining the Twin Cities Swim Team.
-Ditch the fashion suits and buy a swim suit suitable for racing and training. Suits should be snug to cut down on drag in the pool.
-Swim caps and googles are a necessity. Most public pools require a cap for women with long hair, but men and women alike will find that the cap cuts down on drag. Goggles make swimming more comfortable and protect your eyes from pool chemicals.
-Kickboards, pull buoys (foam pieces that fit between the thighs to keep the legs buoyant), are helpful pieces of gear. Many health club pools have these pieces onsite for swimmers to use.
-Keep a log to track progress.
-Stay hydrated even while you are in the pool. Kirkpatrick-Reno notes that "even though you're in a body of water, you will perspire". She suggests keeping a water bottle or sports drink accessible on deck.
-Don't forget to eat after a workout. The coach suggests a combination of carbs and protein such as a protein bar or chocolate milk after your swim workout.
-Don't forget the cool down. Several laps at an easy pace will help the body recover.
Kirkpatrick Reno provides a four week program, including drills, to get started in the pool. The link to her article will also take you to a helpful video to explain the drills she suggests. Another great option for new swimmers is to join a master's team or hire a coach. If you have basic swim skills and can swim continuous laps but need to build endurance and improve efficiency in the pool, join a team or masters group. If you need basic skills training, consider contacting one of the master's coaches for a private session or two to get you started with a program of drills and exercises. Lastly, if organized programs don't fit into your schedule try purchasing a swimming skills dvd through organizations such as Total Immersion, or check out YouTube videos like this one by ExpertVillage.com for quick free swimming instruction.
For help finding places to swim in the Twin Cities:
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