How to prepare for a swim: 10 key questions for a swimming coach

Swim with or without a wetsuit? How to breathe? What to think at a distance? These and other questions are answered by Andrey Volkov, winner of the USSR championships, swimming through the Bosphorus and part-time swimming coach of the school

I Love Su7ers16ort

, which conducts a series of lectures on the triathlon.

In general, the longer the stroke, the more effective it is. But swimming in open water has nuances. For example, to overcome the current, the swimmer will have to row more often. When he emerges from the stream, you can return to the usual long stroke.

The main thing is not to forget that the straightened hand should be the final position of any stroke.

This is a typical situation for a swimmer. If the foot is brought down in the pool, swim to the side, stand with your fingertips on the step and try to relax the muscles that are brought together. If this happened in open water, pull the flattened foot toward you and massage it with your hands.

If the launch organizers allow the use of wetsuits, do not neglect this opportunity.

So your body can spend more energy to swim, and not to maintain the desired body temperature.

How to prepare for a swim: 10 key questions for a swimming coach

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Recommendations acquaintances, friends and even a coach will not help here. Choose glasses that fit your face type. Good glasses fit tightly to the eyes and do not slip.

And the larger the nose, the wider the bow of the glasses should be.

Goggles for swimming in the pool and open water are different. It is often dark in pools, so glasses with transparent lenses are useful there. For open water, glasses with dark or mirror lenses are more appropriate - they can protect your eyes from the bright sun. There are also starting points.

They sit tight and do not fly off, so they are suitable mainly for competitions. In training, using them is inconvenient - your eyes will quickly hurt. But in competitions often have to endure discomfort. If you have poor eyesight, take a look at special diopter swimming goggles.

The best option is breathing “three by three” when the swimmer takes one breath for three strokes.

But such a system limits performance. To develop power, you need to supply the body with oxygen more, that is, breathe more often. Therefore, in competitions it is better to breathe in the "two by two" system. When practicing breathing, learn to change sides. In open water, this will especially help.

If the sun is shining on your right, for example, you will simply turn around and continue swimming without losing speed.

How to prepare for a swim: 10 key questions for a swimming coach

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somersaults (the swimmer does somersaults to spend less time on a U-turn at the side in the pool. - Approx. ed.

) often do not because breath is lost. Therefore, before a somersault, take a breath and hold your breath. It turns out that you will be under water for two or three seconds. This is fearless. Just do somersaults more often, and then they will turn out all the better.

You can also attend workshops on turns and somersaults.

Change the training program. I often see people who come to the pool and just swim aimlessly. Any training should have a clear goal, for example to be interval or to develop endurance. Diversify your workouts and you will begin to enjoy them.

Warm up is needed only at short distances. If you have to swim 50-100 meters, you have to move quickly from the very beginning. Therefore, to make it work, swim one kilometer to warm up. At a long distance, you can warm up and gain pace on the go.

How to prepare for a swim: 10 key questions for a swimming coach

Photo: shutterstock.

com

Do not wrap yourself. Before the race, remember what you did in training and what you should do at a distance. During the race, analyze the whole process: how to row, breathe, hold your hands and where you look. You can still support yourself with thoughts about how much you have to swim and what awaits you after: coffee, a delicious dessert, a hot bath, relaxation and the like. So swimming is easier.

Of course you can. There is really no reason to be afraid of depth. A person will sink if something is tied to his legs or begins to pull under water. In all other cases, he will be able to stay on the water, and no matter what his physique. Depth in swimming does not play any role.

Equally successfully you can swim over the Mariana Trench, and in the pool with a depth of one meter.

For anyone who wants to learn more about swimming or the triathlon, I Love Supersport holds a series of public lectures, the details are on the site.

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