As swimmers start to train more, train harder and compete again; their bodies need the optimal chance to recover and prevent injury.
I have outlined some guidelines that we all need to try and meet to ensure that we provide the best opportunities for the swimmers.
Training
Warm Up
- Swimmers should arrive early to sessions (10mins) to complete a dry side warm up.
- On Sundays for Junior otters this warm up will be guided by the coaching team.
- Swimmers on other nights are expected to complete this independently.
- The warm up should be dynamic stretches (with movement) not static stretches)
Post Pool
- There is a big shift in the importance of post pool work, this is the optimum time to improve flexibility, remove the chance of injury.
- Post pool work only needs to take 5minutes with developmental static stretches being conducted.
- Specific work on legs and flexor muscles is important.
- Shoulders are usually flexible enough and should be done after the above.
- Tenis balls should be used on any tight shoulders
- Foam rollers should be used on legs at home
- Swimmers should eat a protein based meal/snack within an hour of training.
Galas
Warm Up – Open Galas
- The coaching team at the gala will suggest a suitable warm up for the swimmers, for many galas (competing at sprint events; 50m and 100m)
- Prior to entering the pool swimmers should complete a dynamic based warm up as mentioned above
- Use of bands should come in before getting in the pool to ensure muscles in the shoulder are activated.
- Completing the following as a guideline would be the norm, younger swimmers would benefit from reduced mileage
- 4 x 200m FC Build
- 8 x 50 FC alt X Speedplay. (Fast into Recovery swim 25base)
- 2-300m Choice.
- Sprint Starts.
- It is important post warm up swimmers roll off to release muscles and prevent blood pooling
- Swimmers should then ensure they dry off, change into their racing costume and don’t fill up on sweets.
Warm Up – Moors League
- At a Moors league gala a reduced version of above would be suitable
- 3 x 200m FC Build
- 6 x 50 FC alt X Speedplay. (Fast into Recovery swim 25base)
- 200m Choice.
- Sprint Starts.
- Swimmers would then benefit from rolling after warm up if space and time permits.
Post Race – With Swim Down Facility
- Swimmers should complete a 300m choice swim cool down prior to coming to see the coach or parents, this will help remove any bi products created from the race.
- Swimmers should dry off and get warm clothes on.
- Swimmers should then speak to their coach at the gala
- At this point swimmers should roll off and ensure that all major muscle groups are covered.
- At this point is is appropriate to go and speak to parents with the coaches permission
- A swim down must be completed prior to leaving the faciltiy especially if competing the following day
Post Race – Without Swim Down Facility
This is never ideal but we have to ensure we do our best to facilitate lack of facilities.
- Swimmers should complete swim and head straight to the coach
- Swimmers then should dry off and roll off
- Static stretching at this point on tight muscles will help
- At this point is is appropriate to go and speak to parents with the coaches permission