fit body
DIVE INTO SWIMMING 10 Tips to Optimize Workouts
by Jim Thornton S
wimming may be the perfect lifelong sport; it’s a low-impact, joint-friendly, sustainable way for anyone to stay fit
at any age. In taking the plunge—including aſter a prolonged hiatus—be wisely aware of some caveats.
4Allow for relevant muscles to get into swim-shape. Endurance training increases their ability to use oxygen and nutrients more efficiently.
4Although swimming generally boasts low injury rates, avoid overdoing it. For the first month, concentrate on refining proper technique, including minimizing drag. Intense workouts can come later.
Here are 10 ways to optimize a swimming workout.
24 Central Florida 1
Make Like a Missile. With hands alongside the body, push off the wall
underwater and glide until coming to a stop. Next, try it with arms outstretched about shoulder-width apart and the head tilted slightly upward like Superman flying. Ten, repeat while contorting the body into the longest, straightest, thinnest shape possible. Overlap hands, extend arms and fingertips overhead to the max, squeeze biceps over ears with the head down. Aſter pushing off, bring legs together with knees straight and toes pointed to eliminate any rudder effect.
2 3
Look Down. Keep the head down with eyes trained on the lane line, reducing drag and strain on the neck and lower back.
Roll with It. A good side-to-side body roll cuts drag and activates core muscles
in powering arm pulls. Practice rolling by extending the right arm forward as far as possible, place the leſt arm flat against the torso, then push off the wall with the leſt shoulder pointing upward, the right, at the pool bottom. Maintain this position while kicking eight to 10 times. Ten pull the right arm through the water, simultaneously rolling to the opposite side. Ten extend the leſt arm forward and repeat. When pulling, concentrate on directing
power straight back. Pushing down on the water squanders energy during the onset of the stroke, as does pushing upward during the final phase. It eliminates bobbing.
4
Control Hands. Keep hands about shoulder-width apart throughout a freestyle pull. To avoid fishtailing from
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