Last Updated on August 21, 2022 by admin
In this article, we will provide advice, hacks and tips on optimising training for master’s swimmers.
- Helping you to develop your stroke technique, while enjoying and improving your health and fitness.
As swimmers grow older, they are very likely to be unable to train like they used to.
- Master’s swimmers over time, tend to lose their muscular strength, together with their mobility and flexibility.
- They are also likely to become more susceptible to illness and injury.
- However, just because they’re not as young as they used to be, it shouldn’t prevent them from performing effective and enjoyable training sessions.
- Listed below are some ways in which master’s swimmers can optimise their swimming training.
Train smarter, not harder
When trying to maintain your swimming fitness and technique as you grow older, it often requires some pre-planning.
- It may also require the swimmer to adapt their training to how they are feeling during each session.
Train regularly
As with all forms of exercise, swimming training should be performed regularly to achieve optimum results.
- To maintain your swimming fitness and technique, master’s swimmers should aim to train for at least 30 minutes, 3 to 5 sessions per week.
Make progress slowly
- Although swimming requires some effort, many master’s swimmers push themselves too hard and too fast, without allowing their bodies to adapt to an increase in their training workload.
- This often results in them suffering from fatigue, which sometimes leads to them becoming demotivated.
- This in turn can lead to them dropping out of their training programme altogether.
- For some swimmers returning from a break, illness or injury, they often assume they can pick up where they left off before their absence.
- This is almost certainly not the case, as any long-term absence from the water will result in the swimmer losing a large proportion of their swimming fitness.
- Therefore, we strongly recommend that the swimmer takes their time, gets their body used to training at one level, before looking to further increase their training’s intensity.
- They should remember the saying ‘train don’t strain’.
Related article on rehabilitation from swimming injuries or ailments
We have produced a related article on rehabilitation from swimming injuries or ailments. Which you can view by clicking this link: rehabilitation from swimming injuries or ailments
Monitor heart rate
Monitoring a swimmer’s heart rate while swimming can help to ensure they are training at the optimum intensity.
- This can be especially useful when they are either training alone or with less experienced swimmers.
Related article on monitoring your swimming heart rate
We have produced a related article on monitoring your swimming heart rate. Which you can view by clicking this link: monitoring your swimming heart rate.
Count strokes
Stroke counting is monitoring the number of strokes it takes for a swimmer to complete a given distance.
- It is largely influenced by a swimmer’s technique.
- The more technically efficient the swimmer, the longer their distance per stroke and therefore, the fewer strokes they will take to complete a length/lap.
- This can help the swimmer focus on their swimming technique.
- Enabling them to monitor how efficiently they are swimming.
- Stroke counting can help the swimmer to swim at a high level of consistency.
Related articles on stroke count and stroke rate
We have produced related articles, on both how to use stroke count and stroke rate and stroke count and stroke rate drills. Which you can view by clicking these links: how to use stroke count and stroke rate | stroke count and stroke rate drills.
Train with swim fins
Using swim fins can be very beneficial for reducing the intensity during a tough training set.
- They are also useful as a part of a recovery swim.
- For example, an easy kick set with a kickboard or an easy swim with swim fins.
Related article on training with swim fins
We have produced a related article on training with swim fins. Which you can view by clicking this link: training with swim fins.
Train with a snorkel
Using a swim snorkel can be very beneficial for reducing the intensity during a tough training set.
- A swim snorkel is a specialist piece of swimming breathing equipment used predominately during freestyle and butterfly training.
- It allows a swimmer to breathe when their face is in the water.
Related article on training with a swim snorkel
We have produced a related article on training with a swim snorkel. Which you can view by clicking this link: training with a swim snorkel
Recovery swims
Swimming training for masters can sometimes be gruelling.
- To enable swimmers to continue to train at their optimum, they should perform less intensive recovery swims to enable them to recover during the session.
- These should include easy paced swims, drills and sculls.
Related article on recovery swims: an introduction
We have produced a related article on recovery swims an introduction. Which you can view by clicking this link: recovery swims: an introduction.
Dryland/land training
Many master’s swimmers regularly undertake dryland/land training.
- This is to help them gain additional benefits beyond those which can be achieved by training in the water alone.
- These include increased power, strength, endurance, speed, and coordination.
Related article on swimming dryland training
We have produced a related article on swimming dryland training. Which you can view by clicking this link: swimming dryland training.
Warm-up and cooldown
Conducting proper warm-ups and cooldowns are areas often overlooked by many master’s swimmers.
- However, as we become older, they increase in their importance.
- A proper warm-up is of key importance to swimmers because, to be able to train at their optimum, the swimmer’s muscles need to be warmed.
- Warming muscles helps to increases their flexibility and enhances their range of movement, making them more efficient whilst swimming.
- Swimming with warm and supple muscles reduces the chance of injury.
- An effective warm-up also prepares the swimmer’s heart to pump larger amounts of oxygen-rich blood throughout their body whilst swimming.
- A proper cool-down can help to rest, recover and repair the body after the rigours of a training session.
Related article on a competitive swimming warm-up
We have produced a related article on a competitive swimming warm-up. Which you can view by clicking this link: a competitive swimming warm-up
Related article on the swimming cool-down guide
We have produced a related article on the swimming cool-down guide. Which you can view by clicking this link: the swimming cool-down guide
Related article on how to become a master’s swimmer
We have produced a related article on how to become a master’s swimmer. Which you can view by clicking this link: how to become a master’s swimmer
Medical advice
Before starting any swimming training programme, we advise that master’s consult with their healthcare professional if they’re concerned about an existing or potential medical condition.
Takeaways
In this article, we will provide advice, hacks and tips on optimising training for master’s swimmers.
- As we grow older, we are very likely to be unable to train like we use to.
- We also tend to lose our muscular strength, together with our flexibility.
- Many master’s swimmers simply don’t train as much as they use to.
- It’s also a depressing fact that as we get older, we are more likely to become more susceptible to illness and injury
- However just because we’re not as young as we use to be, it shouldn’t prevent us from performing an effective and enjoyable workout.
Swimming equipment
We have provided a recommended swimming equipment page.
- It contains swimming equipment that we and our swimmers use and recommend.
- You can access this page by clicking on the following link: swimming equipment
Swimming Resource Library
We have produced a swimming resource library.
- This contains links to all of our blog posts.
- These are subdivided by swimming category
Categories include: Swimmer Development | Swimmers Health | Swimming Coaching | Swimming Competition | Swimming Drills | Swimming Dryland/Land Training | Swimming Equipment | Swimming Psychology | Swimming Training
- To access any article simply click on the attached page link: swimming resource library
Swimming Publications
We produce a growing range of publications on a wide range of swimming subjects.
- These include competitive swimming drill publications for backstroke, breaststroke, butterfly and freestyle.
- For information regarding our portfolio please follow our link: Swimming publications
The Competitive Swimming Exchange – Facebook Group
The Competitive Swimming Exchange is a Facebook group to help exchange ideas and information to collectively improve the sport we love.
- It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
- It’s for all those who are interested in competitive swimming, either in the pool or in open water.
- For more information about joining this group please use the following link: The Competitive Swimming Exchange
I am pleased that I detected this web blog, just the right information that I was searching for!|
There is clearly a bunch to know about this. I think you made various good points in features also. Shaine Heindrick Pain