Skip to main content

Tag: fitness

Dryland Training for Competitive Student Swimmers

Written by Gavin Smith on . Posted in information. No Comments on Dryland Training for Competitive Student Swimmers

Swimming is a unique sport; it is difficult to replicate the exercises we do in the water, on land. It is nearly impossible to replicate the weightlessness, in any other domain. Therefore, the strength we gain outside the pool may not always translate to water. 

For years coaches have been trying to figure out how to gain more strength outside the pool to swim faster. Swimming is a sport that deals with a power-to-weight ratio. One of the major challenges swimmers face to swim faster is drag. If you have a lean, tall, and light athlete who is very powerful in the water, they will be faster than an athlete with the same power but weighs more. 

The leaner and lighter athlete can reduce drag more effectively will be easier for them to move through the water more efficiently. This creates a problem for coaches to solve because the goal of weight training for competitive swimmers is to become faster in the water. Building a heavier physique and too much muscle may diminish an athlete’s performance. 

There are differing points of view on how to swim faster, but we cannot disagree that the main objective for a swimmer is to get from A to B in the fastest time possible. The question then arises, how do we use weight training and dryland exercises to gain an advantage over the competition? 

Three aspects of the body

The way I like to think about the body of a swimmer is in three separate parts. Upper, lower body, and core. A swimmer’s core is the most crucial aspect of the body. This is where all the strength stems from. It allows the swimmer to connect their upper and lower body in a way that lets them move smoothly through the water. Athletes should be working on their core daily out of the water to help them in the water. 

The swimmer’s upper and lower bodies are equal but have two very different roles. To reduce drag in the best way possible, swimmers hold a high body position in the water. With an emphasis on developing a kick in a stroke such as freestyle, the athlete will raise their overall body position by targeting their legs. This sets the basis for the upper body stroke because when the swimmer holds a high position, they can pull water at peak efficiency and move through the water without creating too much drag. Contrary to this, if a swimmer was to not kick, their legs and trunk would sink, and their upper body would be overworked pulling excess weight. I’m sure you can think of when you’ve seen a swimmer not kicking and struggling to pull through the water with this type of drag. 

It is important, to gain strength in all aspects of the body so that a swimmer can move through the water at peak efficiency. This is mainly taught through technique and swimming in the pool, but if we don’t have a strong base in the gym and weight room it will be difficult for athletes to build the muscle they need to swim as effectively as possible. 

High Altitude Training for Competitive Student Swimmers

Written by Gavin Smith on . Posted in information. No Comments on High Altitude Training for Competitive Student Swimmers

For the past two years, I have been training at my university, where the altitude is 7220ft or roughly 2200m above sea level. Training at this altitude can cause improved fitness. In this article, I would like to dive deeper into the benefits and setbacks of high-altitude training specifically for swimmers. 

Here is a short overview of the ideas I would like to cover:

•           Why do we feel so out of breath at high altitudes?

•           How can we use this to our advantage? 

•           What happens to your body at high altitudes?

•           What is right for you?

Why do we feel so out of breath at high altitudes?

At altitude, a typical phenomenon happens to swimmers. You need to suck in more air and your lungs feel tight. This is normal, but there isn’t less air, it is just thinner and less oxygenated because of the lower air pressure. 

Simply put, our muscles need more oxygen to perform more intense spurts of exercise. At altitude, our bodies cannot perform because of the lack of oxygen, and we feel this struggle.

 
How can we use this to our advantage?

We can suggest that swimming at a high altitude and getting used to training would allow our bodies to adapt to the reduced oxygen. When we come to sea level for competition, we swim faster because of the increased oxygen. Olympic swimmers do this for training camps. They will head to high-altitude areas such as Colorado and practice in this situation. When they return to a low area, they will feel fuller lungs and can perform better. 


What happens to your body at this altitude?

Firstly, our heart rate will increase, because the lack of oxygen will increase your bpm (beats per minute) to bring oxygen into your blood more efficiently. Secondly, you may perform at a lower level. The decreased oxygen in your blood will reduce your capability to perform. Thirdly, many people can’t hold their breath for as long. This is due to the decreased oxygen level that causes you to not be able to inhale when you suck in air. Lastly, you tend to drink more water, because at high altitudes, the humidity is lower, the air is drier, and your sweat will evaporate more quickly. 

Is this right for you?

In conclusion, training at high altitudes can be tough on the body, but the physical and mental rewards can be tremendous. Training is training anywhere you are in the world. You will have to work hard to make improvements but challenging yourself to be at a high altitude will give you an edge. Be it physical or mental.