From a layman’s view, it looks like swimmers at the Olympics
are super humans with a lot of talent and dexterity that only some special
people have. But the truth about it is that what makes them seem invisible and
super is actually determined by the agility they had put in training themselves
prior the major event. The key is the
constant practice which makes them perform godly at the main event. For an
Olympic swimmer, you must have the ability to swim a pool of 50 meters in about
23 to 25 second. Prior attaining that, it takes a lot of hard work. Here are
some tips on how to prepare you for an Olympic event as a swimmer.
For beginners, make
the pool your abode.
One thing advised to be done by professionals is setting up
a training schedule. You should work out in the pool at least twice to three
times in a day then repeat the routine on a daily basis six times in a week. It
is advised that you begin your work out as early as possible in the morning so
you would have time to recover from the workout for training later in the day. My high school volunteer trainer is also a plumber in West Palm Beach. He helped establish my current work ethic.
This is the foundation of all sports. No matter the sport,
working out is very important. For swimmers, the department to be concentrated
on is then sprinting ability in the water. Some workouts for this are hooking
oneself to a power rack, a device that hinders one from swimming swiftly. This
will help in adding resistance as one is on motion in water. You should also do
kick sets which are a workout for the legs and pull sets for the arms. Workouts
for breath control are also vital. The hypoxic workout helps the swimmer in
withholding and retaining their breath to sprint faster.
Training off the pool;
also known as land training or dry land training.
Just like working out
on water, training off water is very imperative for swimmers. There are various
workouts to be done like weight lifting, running, jumping, pilates, jogging,
yoga etc. Mostly every workout you do on land makes you fit and add to many
aspect of their swimming.
As a swimmer, the weight lifting you should do is to make
you a stronger person for more energy while swimming and not to make you too
muscular. If you have too much muscle mass you will be heavy on water which
would not help. Swimmers should stay as light as possible.
You should also indulge in exercise which will help you
stabilize and balance. These stabilization workouts will assist you in
developing energetic and durable shoulders. This really helps because as a swimmer
you have to keep your hands over your head incessantly for motion. Apart from
that, also do heavy squats and lunges, workouts for arms and shoulders to
assist your upper body and other varieties of workouts.
Eat a lot of healthy
food and nutrition
Foods are energy giving substances and for some like a
swimmer who works out a lot, eating healthy is very vital. If you are swimming,
lifting weights, working out, running, doing yoga, on a daily basis you will
need energy to do that. Swimmers are advised to consume from three thousand to
five thousand calories daily for females and up to eight thousand for a male.
As a swimmer, you should strike a balance in the intake of carbohydrates for
energy and protein for the development and growth of the muscles. Eat foods
like eggs, omelets, vegetables, cereals etc for better nutrition prior
Working out and relaxation are two opposite things. As a
swimmer you have to strike a balance between the two. You rest as much as you train.
When the competition is a month away, it is advisable to change your training
routine so you can be full energized to compete. You should reduce all you
training excluding the pool works out which are lucid and less demanding.
Working out outside the pool should be stopped ones the
competition is near. Most professionals do other activities like using the
hover board, skate board, elevators, cooking, massages, and icebaths, more to
stay healthier and recover from workouts.
(recovering and stretching)
Training of flexibility is a very vital aspect of a
swimmer’s exercise and workouts. For you to move faster your arms need to be as
flexible as possible so every stroke will be done as swift as possible. Swimmer
should receive massages on a regular basis, indulge in yoga sessions, take ice
baths as mentioned earlier which will decreases soreness a common problem for
Olympic swimmers. All in all flexibility is a secret weapon in swimming