Competition Standards

competition_standards.jpg

Why we swim down

No swim down means:-

  • Poor performance
  • Sore aching muscles
  • No energy
  • More injuries



Swim down is not only important for competition, but is also vital after every training session!


What will happen if you don't swim down?

  • Your next swim will be compromised/your training will start to suffer
  • You will start to get tired early in the race/you will be too tired to train
  • You will not perform to your best in training or at competition


Guidelines

  • Don't just sit there - keep moving!!
  • Swim down :-
    • INTENSITY :- Moderate
    • DURATION :- Minimum 800 metres
  • If there is no swim down facility :-
    • Skip
    • Use stretch bands
    • (both low intensity)
  • Rehydrate :-
    • Make sure you have sport drink after your swim. If you are dehydrated you cannot swim your best no matter how hard you try


How does the body remove lactate?

The lactate produced by the muscles during a maximal swim moves to the blood where it is used by the muscles, liver and the heart.

This is achieved by increasing the blood flow to the muscles which allows the waste products to be removed.

This process produces heat, which causes the body to become dehydrated - this will affect your next swim.


What is the best way to recover?

  • Passive Recovery (Just sit and do nothing!!!)
    • Passive recovery after a race or maximal effort failed to significantly reduce lactate levels, even after 30 mins
  • Massage
    • Similar to passive recovery - levels still high after 30 min BUT god for relaxation of body and mind (before or after race)
  • Active Recovery (Swim Down)
    • This has been shown to be the best method of lactate removal. The more muscles involved the more rapid the lactate removal will be


After a race

  • Increased lactate levels
  • Increased waste products in the blood
  • Increased heart rate
  • Increased breathing rate
  • Increased adrenaline (excitement)


Main goal after a race

  • Reduce lactate levels to resting levels
  • Remove waste products from the blood
  • Reduce heart rate and breathing rate to resting level
  • Restore energy stores

Announcements

Yorkshire & NE Region Qualifying Times

To view the 2014 Yorkshire qualifying times click HERE

To view the 2013 ASA North East Region qualifying times click HERE

Posted : Sunday, Dec 8 2013

Recent Club News

Club Championships 1 2015 Results
Club Championships 8 2014 Results
Hull Regional Qualifier 2014 Results
Club Presentation Party
Club Gala 6 2014 Results
Hull Open 2014 Full Results
NER Meet Report
Sheffield, No Frills Meet Report
Club Championships 5 2014 Results
Free Coaching Lessons

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