Lila M
bk fs
bk br/fl
Marie-Odile D fs
bk fs br/fl
Michelle L
fs bk
br fl
Mihkel
L
br fs
bk fl Pablo
D
fs fs
bk br/fl
Pat
M
fs br
fs bk
Patti L
fs fs
bk br/fl
Penny
M
fs br
fl bk
Renee
D
fs fs
bk fl/br
Sandy D fs
bk fs
fl/br
Sue
M fs
bk br
fl Will
S
fs br
bk fl
Feedback Received
Based on the information on your questionnaires,
there is interest in the following topics:
- what to do if you can't see the pace
clock
- stretching (what to do before and after
workout)
- strength training for swimming
(weights)
- specific exercises for shoulders, back and knee
problems
- cramps (what to do to avoid them and how to get
rid of them)
- overview of the theory of training (training
cycles, taper)
- Total Immersion theory/drills
I'll cover these topics over the next few issues of
this newsletter, in the "Dear Coach" section below. Please send
suggestions of other questions and things you'd like to know!
While we will continue to work on specific stroke
technique during regular workouts, I'll be setting up mini-clinics during
workouts (in June) on the following:
- open and flip turns
- racing starts
- open water swimming
Anything else you'd like to see in these clinics,
please let me know.
Dear Coach. This is the section
where you'll find answers to everything you always wanted to know about
swimming, and weren't too afraid to ask!
Dear Coach: I can't see the
pace clock very well, so I always have to make up something [Ed note: read
"lie"!] when you ask me my times! What can I do? Blind in
Barrhaven
Dear Blind in Barrhaven: While making up
times is something every swimmer has done at one time or another(!), if you
really can't see the pace clock it is a problem. First, if your eyesight
is not too bad, and being a little closer to a pace clock will help, let the
coach know and we should be able to adjust the lanes. Unfortunately, the
two small red pace clocks are currently broken! If you are really blind
(like me!), the best suggestion is prescription swimming goggles -- they are
wonderful! They are available for around US$25 by mail order. Let me
know if you'd like more information. Alternatively, a waterproof watch
with a fairly large digital display can help. Some of the fancier ones
(Timex Triathlon/Ironman, etc.) can also be set to "beep" at set
intervals.
Dear Coach: I do lots of
vigorous stretching before workout as I have to rush off to work after
swimming. Why am I always so sore? The Stittsville
Stretcher
Dear Stittsville Stretcher: Your stretching
regime is somewhat different from what the latest research recommends!
First, before workout, as your muscles are cold and tight, lots of stretching is
not a good idea, as it can easily lead to injury. Instead, focus on "range
of motion" exercises to warm up the muscles: easy arm swinging, leg swings,
trunk and hip rotations, shoulder shrugs, gentle side-to-side neck movements,
etc. If you wish, you can do some very light stretching after about 5
minutes of these exercises. After workout, stretching is very important,
especially as you get older (say in 50 years from now :-) !). Your muscles
are warm after workout and stretch more easily. Always stretch in a gentle
way (no bouncing or quick movements). Some key areas to stretch after
swimming are pecs, lats, triceps, shoulders, lower back and calves.
If you don't have time to stretch on deck after practice, try to do a few
minutes in the shower. I would be happy to lead the group in pre-workout
warm-ups and post-workout stretching -- just let me know. For those
who are very keen on stretching, I highly recommend yoga.
Dear Coach: I am training
for triathlons, so I want to swim nothing but continuous freestyle. Why do
you ask me to stop frequently and make me do other strokes? Ivana Swim
(and Swim and Swim...)
Dear Ivana: When we start our specific
workout schedule on May 28th, you will have a chance to focus more on distance
freestyle. However, even then you will continue to work on the other
strokes as this promotes muscle balance and helps avoid injury. While the
occasional continuous long swim is a good idea, it has been proven that your
endurance, as well as your speed, will improve more quickly though interval
training. Distance swimmers generally need less rest between intervals
than sprinters, so you will have a chance to do lots of distance in June.
That's a promise (not a threat :-) )!
See you all on May 28th. Best of luck to
those competing in the triathlon at Carleton U on May 26th!
Lynn
