Swimming is an excellent form of exercise that provides a full body workout, improves muscle tone and strength, raises metabolic rate and helps with weight loss. Whether you swim competitively or for fitness, or just to relax and unwind, swimming is great for your health. It can also be fun and social, particularly in the context of a masters swimming program.
A swimmer’s most important tool in maximizing the effectiveness of their workouts is their understanding and application of the proper techniques in all four strokes: freestyle, breaststroke, butterfly, and backstroke. Proper technique is what separates good swimmers from great ones, and masters swimmers spend a lot of time in the water, perfecting their skills in all four strokes to achieve the most effective workout possible.
In order to maximize your workouts and minimize the risk of injury, it is essential to enter and exit the pool safely. Always check carefully before entering the pool to make sure that no one is approaching and that you have clear water for your entry. Enter with caution, preferably from a seated position on the wall, to ensure that you don’t interfere with anyone else’s swim. It is also a good idea to stay close to the wall, or other lane markings or indicators, such as the backstroke flags, to avoid running into them or another swimmer.
Getting a good warmup is key to starting your swim off on the right foot and increasing the effectiveness of your workout. The best warmup is a short distance that you swim at a relaxed pace, such as the first 50 yards of each length or a few laps around the pool. A short warmup is important because it allows you to get a feel for the water, improve your body position in the water and develop your stroke mechanics.
Once you are more comfortable with your stroke mechanics, it’s a good idea to start focusing on specific goals, like improving your speed or endurance, in a structured swim workout. This will include a mix of speed work and distance-focused drills that are specific to the type of race or competition you are targeting.
The best way to do this is to find a local Masters swim team that offers a variety of training options, including practice times that suit your schedule. Then, make a plan and stick to it.