Olympic gold medalist Rowdy Gaines shares swimming tips for older swimmers or those returning to the pool after many years.
Gaines won three Olympic gold medals at the 1984 Los Angeles Games and is widely known as the “voice of swimming” for his coverage of the Olympics for the American network NBC.
Swimming is an all-round exercise with low water resistance. Low impact, complete training and suitable for all ages.
“Obviously I’m biased, but especially as I get older, I would like to build on other exercise and swimming,” Gaines told The Associated Press. “And swimming is one of the few sports that can last forever.”
Gaines missed out on one of his few chances to win a medal at the 1980 Moscow Olympics, which the United States boycotted. Gaines set 10 world records between 1978 and 1984 and became a successor to American sprinting. Mark Spitz and its predecessor michael phelps.
Gaines, 66, said her father, Buddy, 90, is back training for the senior swimmers competition early next year. He said his father hasn’t swum seriously in probably 70 years.
Gaines declined to offer stroke advice, detailed training plans or specific training suggestions. His advice is aimed at older swimmers and those returning after a long hiatus, perhaps decades.
Unfog your goggles, slip into the pool, grab your kickboard and let’s get started motivate.
Learn the techniques
Take the time to hone your technique. Most recreational swimmers use the freestyle stroke, also known as the front crawl. But his advice also applies to breaststroke, backstroke, and butterfly.
In freestyle, Gaines preaches taking long, fluid strokes instead of short, choppy strokes. Also, if you are a freestyle swimmer, try to keep your head underwater and in line with your body.
“Water rewards efficiency,” said Gaines, who won three gold medals in the 100 free and two relay events. “It has nothing to do with power. I think a lot of beginners feel like they need to force their way through the water and that’s not true.”
be patient
Increase your distance and endurance slowly. Maybe a few decades ago you could swim nonstop for 30 minutes. If you leave for a long time, you won’t be able to do it.
Start with a 200 yard (meter) workout. Swim 25 yards (meters) and rest until your heart rate slows down. Do this eight to 10 times, “and then come out of the pool completely,” Gaines said.
“I don’t want to push myself too hard from the beginning and then get frustrated and think I can’t do it,” he says. “We have to gradually increase the total distance.”
Gaines suggested the goal is to train for 20 to 30 minutes three times a week. Swimming relies on getting a feel for the water, which requires consistency.
“Three days a week is optimal,” he said. “If you’re working less than three days a week, it’s very difficult to develop the consistency you need.”
injury prevention
It goes without saying, but take your time warming up. Do this on dry land, perhaps before entering the water. Stretch, move your shoulders, and exercise strength training.
It’s no secret that some swimmers suffer from shoulder pain.
“We have to listen to any pain,” Gaines said. “Pain is very different from fatigue and tension. Pain is real. If you’re feeling tired or tense, that’s good. If you’re in pain, that’s bad.”
If anything hurts, stop and change your workout.
If you’re swimming freestyle, Gaines suggested adding a little backstroke to loosen your shoulders and build strength. Breaststroke also helps your shoulders. But butterflying puts a strain on your shoulders.
Mindset — the mental game
Gaines emphasized having fun and being comfortable in the water. Don’t fight.
“Learn to feel the water,” he said. “The small goal of just feeling the water is much more important than many other things. Swimming isn’t easy. You don’t always feel good when you swim. But you feel so much better after you’re done.”
He also emphasized varying up your workouts – keeping the time, distance, and strokes fun and interesting.
Hydration and training aids
Swimmers need to stay hydrated. While it’s generally not a problem for recreational swimmers, swimmers do sweat while swimming. The warmer the pool, the more this problem can become.
Gaines noted that pool temperatures vary, but 80 degrees Fahrenheit (27 degrees Celsius) is about right. Higher temperatures can make dehydration worse.
He also suggested training aids such as swim fins, paddles and pull buoys, which are part of adding variety.
“I don’t really like swimming, but I love the feeling of finishing,” Gaines said. (Remember, this revelation comes from an Olympic award-winning athlete.) “I crave that feeling when you get out of the water. It’s because of the endorphins. It’s definitely a mental thing for me.”
Gaines said he swims six days a week, usually 2,000 to 2,500 yards (meters). He said about 40% is freestyle and 20% consists of three sections: backstroke, breaststroke and kick.
“Swimming can be boring, so we want to provide variety for recreational swimmers,” Gaines says. “But even for people who swim three days a week for fun, swimming is almost a form of meditation.”
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