White Dolphin Technology

Swim Resistance Training, Avoid ‘macho’ overloading - During swim training when using resistance equipment such as tether bands, weight stacks, buckets etc., it is essential that the swimmer concentrates on ‘perfect’ technique throughout the set. If technique breaks down at any time, due either to fatigue or excessive resistance, the set must be interupted and either sufficient recovery given or the load decreased.

Resistance training not only causes physical adaptation to the muscles but also stimulates their neural recruitment and patterning. This neural adaptation is often the more important factor influencing race performance. Correct adaptation can only result from correct technique. Imperfect technique during such sets is not just a waste of energy and time, but is counter-productive as it may inhibit optimal performance.

Last Modified: 14th March 2005

-- General Coaching Tip --

Nutrition After Training, The '30 Minute Window' - Most swimming training uses up a significant amount of the carbohydrate stored in the muscles - called muscle glycogen. These stores must be replenished before the next training session or performance may be inhibited.

The muscles are most receptive to replenishment for the first 30 minutes after exercise. After that it becomes progressively more difficult to achieve optimal muscle glycogen storage.

It is, therefore, very important that about 100 grams of carbohydrate (ideally complex carbohydrate rather than sugars) is ingested immediately after exercise. An apple or a banana is an excellent source, each containg about 50 grams. Other excellent sources of carbohydrate are Nutrigrain Bars, Malt loaf, Fig rolls, Rice cakes and Elevenses bars.

High fat food must be avoided, e.g. Chocolate bars, many dairy products and cakes, as they do not contain the appropriate energy sources for optimal performance.

(Source: Bob Smith, Senior Land Conditioning Coach - EIS)

Last Modified: 11th March 2005

-- Swimming --

Streamline Hands, Freestyle - For maximum efficiency which hand should be on top when streamlining?

When streamlining after a dive or turn, when swimming freestyle, the hand which will pull the first stroke should be on the bottom. This will enable optimal 'gripping' of the water in the catch whilst minimising the drag created when the streamline is broken. If the top hand makes the first stroke it must first move around the bottom hand, thereby producing significant drag.

Many young swimmers do not think about which should be the top hand during streamlining, therefore, correct technique should be reinforced during training.

Last Modified: 11th March 2005

-- Swimming --

'Launchpad for Power', Core Stability - For all levels of swimmer from beginner to elite the there is one common component which influences EVERY phase of swimming - CORE STABILITY.

An insufficient level of core stability will result in impaired dives, streamlining, stroke mechanics, turns and finishes. Consequently, core stability training should take priority in any land program, especially where time is limited. Appropriate training can be introduced with the very youngest swimmers using simple bodyweight exercises on the floor building to complex Swiss Ball activities with additional external loads.

For examples of appropriate exercises for swimming refer to the Strength and Conditioning Swimming Manual and Exercise CDs on this website.

Last Modified: 11th March 2005

-- General Coaching Tip --

The 2-Litre Rule - Research has clearly shown that a reduction in bodyweight as little as 2%, due to dehydration, can decrease performance by up to 20%. To maintian optimal performance, Bob Smith, a senior consultant to British Swimming, has our top Olympians using the 2-litre rule to help them maintain hydration.

Every evening each swimmer places a plastic 2-litre bottle filled with drinking water into the fridge. Throughout the next day the contents of the bottle must be drunk so that by the evening the empty bottle can be refilled and placed in the fridge ready for the next day. This water is in addition to that consumed during training, where at least 1 litre of water should be drunk every hour.

Last Modified: 08th October 2004