Competition Standards
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
- INTENSITY :- Moderate
- If there is no swim down facility :-
- Skip
- Use stretch bands
- (both low intensity)
- Skip
- 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
- 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
- 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)
- 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
- 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
Annual Awards Night
The presentation evening will take place on Sunday 12th February 2012. It will be at Dene Park Sport and Social Club, Beverley Road Dunswell.
Tickets will be on sale soon priced £3.50 each, doors open 5.30 - 10.00pm.
Buffet, bar, raffle and disco to finish the evening so bring your dancing shoes.
We would hope that all our members can attend as it is the night of the year when we applaud all of our swimmers for their efforts over the past year.
Posted : Wednesday, Jan 25 2012
New Menu Added
We have now added a "Medication" page to the "Swimmer Information" menu to help explain the potential hazards of taking medication whilst competing.
Please have a look as even the most innocuous medication could be on the banned list.
Posted : Wednesday, Jan 25 2012
Club Gala (3)
CLUB CHAMPIONSHIP GALA 3
Saturday 10th March 2012
ENNERDALE
Age on 10th November 2012
Warm-up 12:30pm
- Tadpoles Novice 25m Free
- Girls Open 400 IM
- Boys Open 400 IM
- Girls Age Grp2 & 3 100IM
- Boys Age Grp 2&3 100 IM
- Tadpoles Novice 25 m Breaststroke
- Girls Open 100m Back
- Boys Open 100m Back
Entries to be in by Friday 24th February 2012
Posted : Wednesday, Feb 1 2012
Recent Club News
Help Your Club
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Affiliates
Sponsors
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Malcolm Kirkwood Insurances & Mortgages