Sakshi MORR

108,593

Swimmer

FUN FACTS:

1. Freedivers can hold their breath for more than 10 minutes.

2. The average high school swimmer swims 1 million strokes per season.

3. Swimmers can flex their toes to the ground.

4. The oldest stroke is the breaststroke.

5. Swimmers sweat in the pool.

6. The world’s youngest internationally competitive swimmer is only 10.

7. The world’s oldest swimmer is 100 years old.

8. Children can take swim lessons as early as 12 months.

9. Swimmers use nearly every muscle in their bodies.

10. Diana Nyad swam from Cuba to Florida.

HAND PADDLES
A hand paddle is a device worn by swimmers during training. It consists of a plastic plate worn over the swimmer's palm and attached over the back of the swimmer's hand with elastic cords. The plate is often perforated with a pattern of holes.

A handle paddle increases the resistance the hand experiences as it tries to move through the water during the effective part of the arm stroke – the part of the stroke described as the "pull". This gives the swimmer considerably more forward propulsion from the arm stroke than does a naked hand and affords an enhanced kinesthetic "feel" of the pull. It also enhances the swimmer's feel of the "catch", the phase prior to the pull, where the hand turns from a streamlined position to grasp the water and begin the pull. If the hand catches or pulls at an incorrect angle, the increased resistance afforded by the hand paddle will exacerbate the resultant twisting moment, making the defect clearer to the swimmer. The considerably increased load imposed by the hand paddle on the arm and shoulder can, however, lead to pain and an increased risk of injury, so coaches advise only limited use of paddles and that use be discontinued if the swimmer feels shoulder pain.

To make the most out of using paddles, it is important to ensure that they aid in establishing a good technique under the water. Use the paddles without the wrist strap or side straps, and only use the main finger holds in the middle, regardless of the brand.

Paddles are often used with pull buoys to build up arm strength.
Types of paddles
Different types of paddles include:

Finger paddles – Designed to fit on the fingers and built for all strokes, butterfly, backstroke, breaststroke and freestyle.
Freestyle Paddles – Designed especially for swimmers swimming freestyle.
Biomimetic Hand Paddles – Influenced by the darkling beetle to reinforce kinesthetic feel for the water.
Han's Paddles – The original holed swimming paddles.
Speedo Original Hand Paddles – One of the first and made for most strokes.
Sculling and Vortex paddles – Designed to build upper body strength.
Forearm paddles - Designed to extend passed the palm of the hand over the forearm to help with the initial catch
Anti-paddles - Designed with a conical shape on the bottom of the paddle to improves swimmer's reaction to water resistance

FINS
Fins are made from different materials such as rubber, silicone, and glass fiber. They enable the artificial enlarge feet area and are widely used for displacements below or on the water surface. The different shapes, lengths, widths, areas, levels of stiffness and density can provide various responses of velocity, economy and swimming efficiency, no matter the comparison between their different types or swimming without them. The principle underlying its use is the same as those used for paddles, i.e., by increasing the area of the feet it is possible to displace a greater mass of water.
In relation to the physical characteristics of the commercial fins available, it was observed that, relative to the area, the larger ones occasion a lower energy cost and a higher thrust (improving the horizontal position of the swimmer's body), while those that have smaller areas produce a higher energy cost and a lower thrust; regarding stiffness, the strictest ones generate a lower maximum velocity and a higher energy cost, compared to less rigid fins.
The use of fins does not affect only the legs, but also swimmer's body as a whole because they improve the propelling efficiency of both lower and upper limbs (in these last ones, less intensely). Zamparo et al. observed that the propelling efficiency may increase, on average, 20% with fins.

Conclusion is that paddles cause major changes in the average stroke length, the average stroke rate, the average swimming velocity, the index of coordination, and duration of the stroke phases, although they do not modify the blood lactate levels in similar velocity (with and without paddles). Similarly, it is observed that fins affect the average swimming velocity, the average stroke rate, the kick dep depth, and frequency, but there is still a lack of information about their effects on the average stroke length, the duration of the stroke phases, the index of coordination and blood lactate levels.
Although not justifiable, it seems natural that most of the publications on the use of external resistance in swimming have focused on upper limbs force development (in this case, the paddle), as they contribute about 85% of the total propulsion in front crawl.
Furthermore, it is important to consider the possibility of different sizes and shapes of paddles and fins that produce different biomechanical and physiological responses. This deserves special attention because it directly influences the organization of training loads throughout the periodization. As reported, acutely, different sizes may affect important parameters of the training load, as the average swimming velocity, for example. Whereas the neuromuscular adaptations are maximized in - or close to - the execution velocity of the training, the effectiveness of situations in which there is a very drastic reduction in the stroke rate could be argued.
Coaches should focus their goals, when using paddles and fins, in order to choose the sizes of them and the intensities that swim will be carried out, considering the changes in the biomechanical and physiological aspects of swimming-related to the use of paddles and fins.

CAREERS IN SWIMMING:-

1. Life guard
If you’d love to help others stay safe in the water, a career as a lifeguard could be a great move. You can work in the UK and abroad in the leisure and tourism industry, as well as in schools and colleges. Hours are usually flexible, in a dynamic, fun-filled environment. You’ll need excellent communication skills and a formal National Pool Lifeguard Qualification (NPLQ).

2. Swimming coach
If you want to pass your love for water on to others, a qualified swimming instructor is an obvious choice. You can teach basic swimming skills to children or adults, develop advanced training routines or supervise swimming teams. In addition to advanced swimming skills, you’ll need the Amateur Swimming Association (ASA) Levels 1 and 2 swimming teacher qualifications or higher training. Working with children will also require a DBS check.

3. Aquatic performer
If you love the idea of performing before a live audience, why not train to be an aquatic performer? Spectacular routines may include synchronized swimming, choreographed water ballet, martial arts, and much more. Specialist aquatic performance training is provided by many companies around the world. There’s no one way to become qualified.

4. Diving instructor
If you’re excited by the prospect of diving rather than surface swimming, how about becoming a professional diving instructor? In addition to being an experienced swimmer, you need to have a Sports Diver or equivalent qualification in order to begin training. The British Sub Aqua Club (BSAC) offers several levels of instructor training starting with a Foundation Course and leading up to National Instructor. Or you could opt for the PADI Open Water Scuba Instructor qualification instead.

5. Underwater photographer
Combining two passions – aquatics and photography or film – can lead to an exciting career but it may be hard work getting there. To start you’ll need a PADI Divemaster Scuba diving qualification or equivalent and at least 300 dives in all kinds of conditions. Advanced photography skills and a specialism in a marine science-related field, ideally to degree level, will also help. Choose an area that fascinates you, obtain the right underwater kit, and literally dive in – just don’t expect immediate financial rewards.

Meal tips:
Swim Meets
On race day, a high-carb meal should be consumed at least two hours prior to competing. Swimmers should avoid slow-to-digest high-fat foods such as bacon, sausage, cheese omelets, and fried potatoes.

To ensure adequate hydration 14-20 oz of water or a sports drink should be consumed at least two hours prior to competing. Swimmers should also monitor their urine color throughout the day to ensure ideal hydration levels. Energy levels should be maintained via water or sports drinks, fresh fruit, sandwiches, cereal, granola bars, high-carb bars, energy gels, or energy chews. Swimmers should also remember to jump-start the recovery process once the competition is over for the day by consuming additional protein for muscle repair, carbs to reload glycogen levels, and fluids for rehydration.

Additional Nutritional Tips
Swimmers should aim for a well-balanced diet with a variety of carbohydrates, lean proteins, and healthful fats.

Carbohydrates should be the main focus of meals, but protein is also important.
Vegetarians should consume non-meat sources of protein including protein shakes, tempeh, tofu, cottage cheese, lentils, and nuts.
Swimmers should drink a large glass of water upon waking up each morning.
To keep energy levels up throughout the day, swimmers should snack on low-fat microwaved popcorn sprinkled with parmesan cheese, trail mix without candy pieces, or a peanut butter sandwich on whole-grain bread.
Pistachios are an excellent nut option as they are lower in fat than other nuts.

Things to keep in mind:
Start The Training Session Fully Hydrated
To ensure ideal hydration levels, swimmers should consume 14-20 ounces of water or a sports drink prior to the start of training. Swimmers can determine their own hydration level by observing the color of their urine. Urine, light in color, indicates good hydration; while urine, the color of apple juice, indicates poor hydration. To prevent this from occurring, swimmers should rehydrate periodically throughout the training session. Consuming energy gels at the same time can help to refuel glycogen levels. Most gels are designed to be consumed every 20-45 minutes.

Start The Training Session Fully Fueled
Many swimmers show up to morning training on an empty stomach, with glycogen levels low due to overnight fasting. The following high-carb options are an excellent way to start the day:

• Toast, jam, and fruit juice
• Fruit smoothie with mango, banana, berries, and low-fat yogurt
• Meal replacement drinks
• High-carb bars, energy gels, or energy chews
• Cold or hot cereal with fruit, and low-fat or skim milk
• French toast or pancakes with maple or fruit syrup
• Breakfast burrito (scrambled eggs, salsa, and low-fat cheese in a whole wheat tortilla)
• Bagel or English muffin with jelly or peanut butter
• Small roll or sandwich made with banana and honey

Timing The Recovery Process
Eating healthy sources of protein and carbohydrates immediately following the training session enables sore muscles to recover quicker. The sooner swimmers consume these nutrients, the sooner the healing process begins. The following recovery snack and meal options greatly improve the recovery process:

Recovery Snack Options

• Rolls or bagels
• Peanut butter and jelly sandwiches
• Salted pretzels
• Fresh fruit
• Fruit smoothie
• Low-fat cheese and crackers
• Low-fat chocolate milk
• Protein bars
• High-carb bars, energy gels, and energy chews

Recovery Meal Options

• Eggs
• Milk
• Meat
• Fish
• Soy products
• Whole grains
• Nuts
• Fruit
• Vegetables
• Beans

Things to keep in mind:
Hydration
Fluid loss is one of the greatest threats to swimmers’ ability to perform. High-intensity training sessions, heated pools, exposure to hot temperatures, and high humidity lead to significant losses of fluid and sodium via sweat. Many swimmers gauge fluid loss based on how thirsty they feel at the moment, but the sensation of thirst does not take effect until after a significant loss of fluid has occurred. Fortunately, dehydration can be avoided through a disciplined hydration plan followed before, during, and after training and competition.

Fueling
High-volume swim training relies heavily on carbohydrates to fuel working muscles. Even a few hours of training can seriously deplete swimmers’ glycogen levels, the major source of energy derived from consuming carbohydrates. When glycogen levels plummet, performance suffers. Fortunately, an acute reduction of glycogen can be avoided through a disciplined fueling plan followed before, during, and after training or competition.

Recovery
Contrary to popular belief, the physical benefits derived from training are not fully realized until after training has ended. It is during this period that repair to damaged muscle fibers occurs, leading to greater muscle strength and endurance. Swimmers who actively promote recovery, via sound nutritional habits, reap the rewards; while those who ignore this all-important process suffer.

Best Foods After a Swim

After a swim, your body needs foods that help it to recover from physical exertion so that you can maintain good general health and get the energy and strength you need for your next visit to the pool. For those who are unsure about what foods to eat and when, we thought we’d lend a helping hand:
When should you eat?

You could burn considerable amounts of energy and nutrients during a swim, especially when using Zoggs training aids in the water to challenge your muscles and make them work harder to build strength.
Aim to eat healthy foods that will replenish energy and nutrient levels within an hour of leaving the pool.

What should you eat?

Your body breaks down complex carbohydrates and converts them into glycogen which it then stores in the muscles for energy and healthy muscle function. Swimming can deplete those stores but you can replenish them with lean proteins.
Healthy sources include lean chicken, turkey, oily fish, Quorn, peanut butter, brown rice, low fat milk, cheese.
To restore vital nutrients, it’s important to pair those lean proteins with a wide variety of fresh fruits and vegetables that are rich in vitamins, minerals and antioxidants.
If you’re swimming for weight loss, be aware that water workouts may increase your appetite and make snacks harder to resist, so choose post-swim foods that have a low Glycaemic Index (GI) score which will help you to feel fuller for longer.
When undertaking any form of exercise, it’s vital that you remain hydrated in order to prevent fatigue, dizziness, nausea or cramp from setting in; although it’s not as noticeable as when you run or cycle, you will sweat while you swim so take a water bottle with you and take sips regularly.

Best Foods Before a Swim

Swimming works your cardiovascular system and muscles without putting too much strain on your joints, that’s what makes it such a great form of exercise, but in order to get the full health benefits from your swim you need to give your body the right fuel at the right time. We’ve tackled the common questions around eating before swimming:

When should you eat?

You can limit these problems by eating the right foods at least one hour before getting into the pool. When you eat, your blood supply gets directed to your digestive system to break down and process foods and extract the nutritional goodness from them. When you exercise, that blood flow gets redirected to muscles to make them work effectively and efficiently.

If you swim too soon after eating, neither your digestive system nor your muscles will get the blood flow levels they need to work efficiently and this increases your risk of developing indigestion, gastric reflux, cramps and abdominal discomfort.

What should you eat?

Good, pre-swim foods that give you a consistent supply of energy include porridge oats, wholegrain bread and pasta, sweet potatoes, peas, beans, and unsalted nuts. For those who just want to feel energized and are after more exciting foods then try foods such as bagels, smoothies, yogurt, and bananas.
If you swim in the morning and find it difficult to wait an hour after breakfast before getting into the pool, try eating foods that are easy to digest like bananas, raisins, and eggs.

Pull buoys:-
A pull buoy or leg float is a figure-eight shaped piece of closed-cell foam used in swim workouts. Swimmers place the buoy between their thighs or their ankles to provide support to the body without kicking their legs; this allows the swimmer to focus on training only their arms and developing both endurance and upper body strength.

Using the pull buoy gives the arms a more focused workout by providing flotational support for hips and legs. Good body position and technique can be established and a bilateral breathing rhythm can be refined.

The pull buoy can be combined with a rubber ring to tie one's feet together, so there is no notion of kick. It also provides individuals with heavy legs with a way to be better positioned in the water.

Pull buoy is often confused with pool buoy, particularly by those who have never seen the term written. Pull here refers to the pull phase of the swim stroke which this device helps to train. Pool buoys usually refer to the floating plastic lines used to demarcate lap lanes in a pool.