If you’ve struggled with getting leg or foot cramps when you swim, read this post from SwimSmooth for a couple of tips
I’ve written in the past on SIPE – Swimming-Induced Pulmonary Edema (see our link here) and have been following the studies and statistics of SIPE ever since. It is one of our most popular posts with many writing in about having suffered this during an open water swim. Today this article came across my desk and I thought it worth posting for all of you who love swimming in the open water.
Endurance athletes push their bodies to the limits, and there are many things to worry about when training or competing. Is SIPE one of them?
I like this SwimSwam article on how Florent Manadou has improved his starts. It has some good videos of how he has turned his start into a formidable weapon.
As swimmers, we often feel pretty fit and definitely have a bias toward being in the water for our exercise. But, it is critically important to your health and well-being to also incorporate land-based training. You need to establish and maintain strength, stretching and balance (which goes as we age).
Doing so will really help your swimming and especially help your shoulders which can take quite a beating in the pool. It’s also a nice way to simply change things up. You might surprise yourself with how good it feels, so give it a go!
We’re no different than pitchers with our astronomical repetition count on those shoulders. Think I’m kidding? Next time you are in the pool, count just your freestyle strokes. Every single freestyle stroke. Now multiply that by how many workouts you do each week, each month, each year. Yeah, it really adds up.
Help your shoulders, improve your core stability, and strengthen your hips, glutes and legs by doing land-based exercises. You don’t need to have a gym membership. Hiking, walking, and running are good, but sometimes you don’t have that much time. So make the most out of the time you have and try incorporating workout options you can do right in your own home.
For a no-cost option look no further than Darbee.com. I stumbled on this site recently and am blown away by the number of offerings they have. You can do the workout straight from their web browser or download a PDF of that day’s challenge. There are hundreds of workouts here and many require no equipment at all. Be sure and read Darbee’s overview and instruction manual before you set off doing the routines. And, know your limits! Start small and build. After all, we don’t want you missing any pool time, right?
Take the challenge and broaden your fitness horizons. You’ll love the feel and your swimming will probably improve if you stick with it. Happy exercising!
Here’s the link to get an overview of the variety of programs Darbee offers. http://darebee.com/programs.html
Here are some samples of the workouts you can download from Darbee. Each workout also lets you know who it is geared toward and what muscles are worked. How cool is that?
Improve your breaststroke kick with this easy-to-learn Dryland exercise from Dr. John Mullen (Training COR – www.trainingcor.com). Titled Sliding Lateral Lunge, this will work your glutes and the muscles needed to help you finish your kick with a snap.
Learning a flip turn can be intimidating but definitely worth your while to learn. I’ve done some previous posts here on our website and those posts are listed at the end of this posting. I stumbled on two new videos on freestyle flip turns. One is a drill to learn the initial “flip” technique and the other walks you through the full flip turn sequence with some excellent tips. Both are great!
Many open water swimmers and triathletes ask why they should bother learning flip turns since they don’t use them out in the open water. There are three compelling reasons to learn flip turns if you practice in a pool!
- Don’t you get frustrated watching everyone get by you on those walls? 🙂 Of course you do! Why not level the playing field?
- Flip turns are really good for learning airway management which you most definitely need in an open water swim. Once you master the steps to the flip turn, then learn to manage your air as you go into the turn and then come out of the turn. Always exhale through the turn and, optimally, don’t breathe that very first stroke off the wall. Why? You create your own wave action coming off the wall and you create resistance by going for air through that wave. Ride the wave out a little bit with a few strokes and that will lead to a more efficient start to your next lap.
- Save energy by learning to maximize your wall action with an efficient flip turn. The very fastest you will be when you swim is off the starting block and off the walls. An open turn can be efficient, but a flip turn executed properly is really efficient.
Ok, here’s the first video and it has a very easy drill to set you up for learning the action of the initial flip. All you need is some lane space and a kick board.
This second video take you through the actual turn on the wall with some terrific pointers on how to refine the flip turn.
If you want more information on flip turns and the other turns we use in swimming, here are some of our other postings available on our Swymnuts website: