Olympic gold-medalist Rowdy Gaines has swimming tips if you're an older swimmer, or returning to the pool after years away.
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 with American network NBC.
Swimming is an all-around exercise with water providing mild resistance. It’s low-impact, offers a complete workout and is suitable for all ages.
“Of course I'm biased, but I will stack swimming against any other exercise out there, especially as we age,” Gaines told The Associated Press. “And swimming is one of the few sports you can do forever.”
Gaines missed out on a shot at winning a handful of medals at the 1980 Moscow Olympics, which the United States boycotted. Gaines set 10 world records between 1978 and 1984 and was the heir in American sprinting to Mark Spitz and a predecessor to Michael Phelps.
Gaines is 66 and said his 90-year-old father, Buddy, is back training for a meet for older swimmers early next year. He said his father has not swum seriously in, perhaps, 70 years.
Gaines stayed away from advice around strokes, detailed workout plans, and specific training suggestions. His tips are geared for older swimmers and those retuning after a long layoff — perhaps decades.
Defog your goggles, slip into the pool, grab your kickboard and let's get motivated.
Get your technique down
Take time to work on 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.
With freestyle, Gaines preaches taking long, smooth strokes — not short, choppy ones. And for freestyle swimmers, keep your head in the water and aligned with your body.
“Water rewards efficiency,” said Gaines, who won his three gold medals in the 100 free and two relays. “It has nothing to do with power. I think a lot of first-timers feel like they have to power their way through the water and that is not true.”
Be patient
Build distance and endurance slowly. Maybe a few decades ago you could swim non-stop for 30 minutes. You won't be able to after a long time away.
Start with a 200-yard (meter) workout. Swim 25 yards (meters) and rest until your heart rate slows. Do this eight to 10 times “and then get the heck out of the pool,” Gaines said.
“You don’t want to overdo it to start with and then get frustrated and think you can’t do it,” he said. “You need to increase your total distance little by little.”
Gaines suggested the goal is a 20-30 minute workout, three times per week. Swimming relies on getting a feel for the water, which requires steadfastness.
“Three days a week is the sweet spot,” he said. “If you are doing less than three days a week, it’s really tough to develop the consistency you need.”
Injury prevention
This is common sense, but take time to warm up. Do this on dry land, perhaps, before hitting the water. Do stretches, work your shoulders, and work on some strength training.
It's no secret that some swimmers experience lots of shoulder pain.
“You have to listen to any pain,” Gaines said. “Pain is a lot different than fatigue or strain. Pain is real. If you are feeling fatigue and strain, that's good. If you are feeling pain, that's bad.”
If something hurts, stop and change your workout.
If you swim freestyle, Gaines suggested adding in a bit of backstroke to loosen the shoulders and add strength. Breaststroke in also easier on the shoulders. Butterfly, however, is tough on the shoulders.
Mind set — the mental game
Gaines emphasized keeping it fun and getting comfortable in the water. Not fighting it.
“Learn to feel the water,” he said. “The small goal of just feeling the water is much more important than many other things. Swimming is not easy. You are not always going to feel good swimming. But you are going to feel great when you’re done.”
He also emphasized varying your workout — meaning time, distance and strokes to keep in fun and interesting.
Hydration and training aids
Swimmers need to stay hydrated. It's not generally a problem for recreational swimmers, but swimmers perspire while swimming. The warmer the pool, the more this might be a problem.
Gaines reminded that pool temperatures vary, but 80 degrees F (27 degrees C) is about right. Warmer temperatures can lead to more dehydration.
He also suggested training aids such a swim fins, paddles or pull-buoys, which are also another part of adding variety.
“I really don’t like to swim, but I love the feeling of being done,” Gaines said. (Remember, this revelation is from a decorated Olympic athlete.) “I crave that feeling when I get out of the water. It's the endorphins. It's definitely mental for me.”
Gaines said he swims six days a week, usually between 2,000 and 2,500 yards (meters). He said about 40% is freestyle with three 20% sections of backstroke, breaststroke and kicking.
“You want to have variety for that recreational swimmer because swimming can be boring,” Gaines said. “However, swimming can almost be meditation, even for that three-day a week, recreational swimmer.”
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