EXAMPLE: FRONT COVER
Just Add Water: How to get the most out of your swimming experience
Water Confidence Development * Develop basic core aquatic and safety skills * Participants feel safer and more confident in water
Swim Skills * Develop core aquatic skills * Aim to swim a length of a 25m pool using at least one stroke
Stroke Development Swimfit
* Develop swim skills with a focus on technique work on at least one stroke * Develop skills and stamina over longer distances
* Develop
Masters
technique, speed, strength and stamina
* Develop swimming
* Enhance fitness or train for competitive events
* Swimmers training regularly to compete in swimming events including open water.
at competitive level
INSIDE FRONT COVER Introduction This booklet has been designed to offer advice and tips on how to get the most out of your swimming experiences. It is aimed at all adults who wish to swim, whether that is to gain basic water confidence or develop your swimming ability further. As a result some information may be more relevant to you than others. We hope this booklet is useful whatever your level of swimming ability. It is designed to be used alongside the Scottish Swimming Adult swimming log book (see your swim teacher or coach for more information). Happy swimming! Contents 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.
Introduction Why swimming? Taking the plunge Being prepared Keeping motivated The effects of swimming Injury prevention Healthy eating Hydration Scottish Swimming information
Why swim? Swimming is the sport for all – the sport for life. Everyone can learn to swim regardless of age, ability, gender, social class or background provided they have the right opportunities to do so. At every stage of life, swimming is an essential life skill and provides a fun social environment. Even if your aim isn’t to be a great swimmer, you can learn how to stay safe and remain confident in and around water. Swimming brings significant health and well-being benefits, enabling us to lead a longer, happier, healthier life. The unique weight bearing properties of water make exercising easier on the heart, lungs and joints. Water can be a very relaxing environment and many adults report they swim to reduce stress. Some facts:
water is about 800 times denser than air, you can work harder, and burn more calories, in a pool than out of it Water pressure lowers heart rate enabling lower blood pressure at higher work intensity Swimming can support up to 90% of the body’s weight in the water i.e. a low impact activity and can help prevent osteoporosis Swimming can reduce the risk of arthritis by helping to retain normal muscle strength and joint structure. Different swimming strokes challenge different muscles within the body so you can choose where you tone up.
Taking the Plunge Congratulations! You have taken the first step and decided you want to learn to swim or get back in that pool! Most local authorities or leisure trusts have several swimming pools that offer a variety of swimming opportunities whether that is lessons aimed at adults who have no or little swimming ability to those who wish to improve their swimming technique. Most pools require you to book lessons in advance so check with your local pool what is around and when. Make sure the lesson is the right level for you. If it is too basic, you may have fun, but not learn any new skills. If it is too advanced, it may put you off swimming and affect your confidence in the water. Don’t worry about asking lots of questions when you contact the pool – it is essential you are able to get what you need out of your swimming sessions. If you have any additional health needs make sure you advise before you start. Pools also may offer lane swimming, where you can swim at your own pace in designated lanes, away from children, classes etc. Some pools have Swimfit – a training resource that offers structures session plans for those who wish to improve fitness, get toned or train competitively. Additionally pools may offer Aquafit or other water-based fitness activities. Scottish Swimming Active Adults programme supports authorities and trusts to offer a variety of activities including Aquafit, Aquazumba, Aqua circuits and Aqua bootcamp. There are a lot of creative activities in pools around Scotland that try and dispel the myth that swimming or exercise in water is boring!
Being prepared Now you know where and when, you need to think about what else you need to enjoy your swim. Especially if you are anxious about getting in the water, being prepared can help reduce anxiety before you get to the pool. If possible ask for the name of your teacher and size of group when you book your session. A visit beforehand can help you familiarise yourself with the facility e.g. Changing areas, shower facilities, pool access etc. What to bring
Swim costume Towel Swim cap (optional) Goggles (optional but may increase confidence) Money for locker (ask how much when booking if unsure) Toiletries Hair bobble ( if you have long hair) Water bottle
Ask when you book lessons/sessions if there is anything else you may need e.g. some pools allow t-shirts in the water dependant on the activity. How to get there e.g.
local transport options, parking facilities disability access
Keeping motivated Ask yourself why you want to swim. Is it to develop your confidence in the water? Is it to learn a new skill? Is it to give yourself a challenge? Some people may want to learn to swim so they can use the pool on holiday. Some may be recovering from illness or injury and want to improve fitness safely. Some may want to learn to swim so they can enjoy this skill with their children. We all have different reasons but what matters is what is important to you. When learning something new, it can take time and be challenging. People learn at different rates and it can be very de-motivating watching others progress when you may be struggling with a new skill. This can lead you to question if it is worth the time, money and energy you are giving. Goal setting can help keep the motivation to swim going i.e. it reminds us why we are doing this and offers us steps to achieve along the way. Use the SMART principles when setting goals. Make sure your goals are:
S M A R T
• • • • •
smart measurable acheivable realistic timely
Think about what you would like to achieve overall and use this as your main goal. They break this down to smaller process goals. These are like markers you aim for as you head towards your main goal. The Scottish Swimming log book is an ideal record book for listing your goals and illustrating the progress you are making. Once you have reached you goal – wow what an achievement! Now you need to decide where you wish to go next. This may mean learning a new aquatic skill. It may mean you are ready to move to the next swimming level. You may wish to consider a swimming challenge or competitive event. Ask your teacher/coach for advice on goals or challenges that may be available in your area and suitable for you. However, remember, you own your goals; they are made by you, for you. Only you can achieve them! Add Picture
The effects of swimming Now you are swimming regularly, you may be noticing differences in your health and appearance. You may be able to climb the stairs more easily, or walk further before getting out of breath. You may also notice a difference in your body shape as your body becomes more toned even if this wasn’t your main reason for swimming. Adult swimmers who regularly train may notice a difference in their muscle tone and mass (dependant on the intensity and amount of training). Psychologically, you may feel less anxious and relaxed after a swim. You may also notice your confidence has increased as you master such a significant skill. Some adults report feeling a bit overwhelmed when they feel they have achieved the ability to swim as it is something they have sought to do for years. Learning to swim as an adult is a major achievement so make sure you reward yourself – in a healthy way of course! For adults who are swimming to improve their fitness or to compete in swimming or other sports, you may find an increase in strength, stamina and speed. This can be transferable to other sports – swimming is a great conditioner but be careful that you look after your body and do not overtrain – in or out the water.
Add pictures
Injury prevention Swimming is a low-risk sport in terms of injury but the most common include shoulder injuries. Shoulder injuries can be caused by the following reasons: • • • • •
Muscle overuse Wrong technique using pull buoys and hand paddles inappropriately swimming only one kind of style every workout Imbalance in strength development Sudden increase in intensity of the training
If at any time, you feel pain in any part of your body – STOP and tell your teacher/coach! It can be really tempting, especially with our busy lives, to rush straight into a swim lesson or training session. Always take time to warm up before beginning exercise. The nature and duration of the warm up may differ dependant on the activity but make sure you use your warm-up to do two things: turn on your body’s energy systems, and mentally prepare for what will follow. Although many swimmers warm up before practice, it’s even more important to stretch afterward. When you’re done with your workout, take just a few minutes to stretch out your muscles. Think about it as a warm-down. Stretching after practice will help you loosen up, and let your body repair for your next workout. You’ll feel great for your next practice! Talk to your teacher/coach about what warm up/cool down exercises are best for you.
Healthy eating Our bodies need the right fuel to ensure they work effectively! Swimming can use up a lot of energy and it can be very tempting to reach for the quick unhealthy snack at the pool café after a lesson or session. Remind yourself how much effort you are putting into swimming and don’t let your eating habits undo all the good work! Exercise Meals Swimming on an empty stomach is not a good idea. It means you will have less energy and could also affect your ability to concentrate. Make sure you have something to eat about one or two hours before you intend to swim. Choose meals which are high in carbohydrates and protein but low in fat, especially saturated fats. Some examples are: • • •
Baked potatoes with beans, tuna or chilli, not too much cheese or mayo! Pasta meals or bakes – with vegetables, chicken or tuna. Beans on toast
After your swim, there are lots of healthy snacks you could choose that will enable your body to re-fuel and repair including:
Fruit – fresh and/or dried Cereal bars Wholegrain toast cereal and milk yoghurt and yoghurt drinks small pack of unsalted nuts
Hydration Pools can be very warm environments and swimming can be a very strenuous exercise. Even though we don’t realise, we sweat in the water and can quickly become de-hydrated when swimming. Always make sure you drink regularly throughout the day as a general rule. When you are going swimming make sure you take a water bottle you can re-fill if necessary during your swim. All pools should have a drinking water facility. After swimming also make sure you have something to drink – preferably water, diluted juice or a sports drink. Unless you are putting in the miles during swimming, water is the best drink to have. Sports drinks come with added carbohydrates and minerals to ensure your body can re-hydrate and re-fuel effectively and quickly but if you are learning to swim or swimming for under an hour, they are generally not essential. If you really cannot stomach water, diluted juice is OK; it is better to drink something than avoid it because you don’t like the taste!
Notes Page Use these pages to jot down your own notes in relation to your swimming.
Notes Page Use these pages to jot down your own notes in relation to your swimming.
INSIDE BACK COVER
Scottish Swimming (SASA) is the governing body for all aquatic sports; swimming, water polo, diving, open water swimming and synchronised swimming in Scotland. Our vision is to ensure every person in Scotland has access to quality swimming programmes, regardless of age or ability. This booklet has been produced in conjunction with the Adult Swimming Pathway which is part of the Active Adults Programme. Active Adults aims to support local authorities and leisure trusts to increase adult participation in aquatic activities in Scotland. This includes provision of training and resources to swim teachers, coaches and instructors. Scottish Swimming is a home country member of the Amateur Swimming Federation of Great Britain (ASFGB, also known as British Swimming,) along with England (ASA) and Wales (WASA) Scottish aquatic clubs can affiliate to Scottish Swimming, allowing their members to compete in competitions and to gain access to a whole host of other benefits. Now that you have begun your journey with us, we hope you continue to enjoy swimming as a way to enhance your health and wellbeing.
For more information please contact Scottish Swimming on 01786 466520 or email info@scottishswimming.com