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
Yorkshire (Winter Competition 2010)
Yorkshire Gala Winter Competition 2010
Being held on the 9th & 10th October 2010
Venue: Ponds Forge Sheffield
Entries to be in by Friday 8th September 2010
For more information visit the Yorkshire Swimming website by clicking HERE.
Posted : Sunday, Aug 1 2010
Club Gala 5 forms available
The Clubs 5th championship gala of 2010 is being held on Friday 24th September 2010 at Ennerdale Leisure Centre in Hull
Entries must be in by 8th September and the form is available to download by clicking here.
You can also visit our Club Gala page by clicking here.
Posted : Monday, Jul 19 2010
Photos available from Hull Open
An Event Photographer was present at the Hull Open Meet and anyone wanting to purchase photographs can do so by going to the website by clicking here, registering and entering the code KHH343.
Posted : Sunday, Jul 11 2010
Regional Qualifier (Short Course Meet)
Regional Qualifier Short Course Meet 2010
3rd October 2010
Ennerdale Leisure Centre, Hull
Entries to be in by Monday 13th September 2010
For view the Qualifier Meet documentatiion then goto the Gala menu or download the document by clicking HERE.
Posted : Sunday, Jul 4 2010
Recent Club News
Help Your Club
Help raise funds for the Kingston Upon Hull Swimming club by buying online through our sponsorship Web site. Every purchase you make at your normal online shopping sites will attract donations which will be made directly to the club. Every little helps!! Tell your friends too.
Visit our shopping site now www.buy.at/kuhsc
Affiliates
Sponsors
Boomerang Data Consultants Ltd
Malcolm Kirkwood Insurances & Mortgages