Measuring Progress in Swimming

Posted on February 22, 2014 by admin

If you want to improve your swimming, it is important to make “objective” measurements of performance and effort. Logging this information after each swim will provide benchmarks. Here are some basics on doing the measurements.

Measuring Performance

watch

Casio STR-101

Time
The time it takes to cover a specific distance is the most basic measurement. Waterproof watches are relatively inexpensive. Look for a watch that is lightweight, small, and easy to operate. You don’t want the big diving watch–unless you strap one to each wrist!
It should have a lap timing mode that you can use to capture various stages of your workout.

Distance-Lap counters?
By lap, we mean a “round trip of a pool.” So for a 25 yd. pool length, a lap is 50 yds. If you’re like me, while swimming longer distances (e.g.>10 laps) you can get lost in the swimming and lose track of the count. Your watch can be used as a “lap counter”.  Here are 3 examples of this method.
1. Let’s say you swim 60 s. per lap (1 minute per 50 yards). If you’re swimming 15 laps and lose count, you can easily tell by the time what lap you’re on. If it reads 10:58 or 10:55 or 11:03 or 11:08, etc., you know that you have completed lap 11.
2. For a 50 s. /lap pace, 6 laps= 6  x 50 s. = 300 s. = 5:00
Or 3 laps = 3 x 50s. = 150 s. = 2:30
3. For a 55 s./lap pace, 6 laps = 6 x 55 s. = 330 s. = 5:30
Or 12 laps = 12 x 55 s. = 660 s. = 11:00

I don’t want to make this a math class, but you can mess about with your favorite lap time and come up with an interval that falls on a full or 1/2 minute interval.

Stroke Efficiency
Reducing drag and developing a good stroke technique are the keys to improvement. By occasionally counting the number of strokes (1 stroke per arm) you can see how changes in technique can affect efficiency. But simply reducing the stroke count can be deceptive. The classic “overglider” (see Swimming Smooth in the Book section) will have a lower count, but may just be coasting at a slow speed. A better measure is to add the stroke count to your time. For example, if you swim 50 yards in 34 strokes in 46 sec., your score would be 80. During another workout, you swim 50 yards in 38 strokes, but lower your time to 43 sec. That score is 38 + 43 = 81. You are working a little harder, but aren’t as efficient. On the video page, this 50 yd. free race illustrates stroke efficiency using the racing video to extrapolate some measures of efficiency (LINK to 50 yd. freestyle race.)

Measuring Effort

The simple way to measure effort is to check your pulse rate at a specific interval. As soon as you stop swimming, take your pulse at your neck (link: how to take your pulse), count the number in 10 or 15 seconds and multiply to get the beats per minute. The higher the count, the greater the effort because your heart is working harder to keep the blood moving through the lungs to provide the oxygen for your harder working muscles.

The general rule for your maximum pulse rate is to subtract your age from 22o. So if you are 50, the maximum rate is 170/min. A good target is to limit yourself to about 75% of your maximum rate. Of course, if you are a “hard core” athlete with medical clearance, you can push further. (3/21/2014 update and clarification)

An overall indication of fitness may be found in 2 specific rates:
1. Resting pulse (when you are still and relaxed–not spent by a huge effort) is lower when you are “fit”.
2. Recovery time is the amount of time that it takes the pulse to lower to a resting rate after you stop an activity. The less the recovery time, the better shape you’re in.

Self-Perception of Effort and Results

When you workout, some days probably “feel better” than others. By keeping a log, you can compare how you feel against the data that don’t lie. Some days, I feel better than others, but my performance may not reflect it. On the other hand, some days where I feel a bit tired or just not smooth, my performance may still be up to par. This disparity between perception and data is one of the more interesting things that are revealed by taking and logging measurements. It’s an important part of understanding YOUR body and improving your fitness over time.

Categories: efficiency, effort, feelings vs. data, fitness, heart rate, pulse rate, stroke count vs. time, Uncategorized | Tags: , , , | Comments Off

Swim Equipment and Training Aids

Posted on November 10, 2013 by admin

If you have been to a pool where lap swimming is welcomed, you have probably seen people working out with a wide array of fins, paddles, floats, and other devices. There are many schools of thought on what devices are worth using, and how they should be used. It gets complicated! More on that later. Consider the basics for getting in shape by swimming.

Essentials

You need a comfortable suit, with minimal drag. They aren’t cheap, and if you buy a suit made of Lycra/Spandex, expect it to deteriorate after 30-50 hrs. in chlorinated pools. For longer suit life, shop for suits made of 100% nylon. They won’t have the stretch of Spandex, but they’ll last hundreds of hours. These suits are sometimes called “training suits”, and my favorite brand is made by Tyr, usually selling for around $35 on Amazon (male suits).

Goggles are a must. The chemicals are harsh at best, and the pool chemistry is not managed well in many pools. Many styles are available at reasonable prices. Try them on in the store, if possible. They should comfortably fit your eye sockets. If possible, buy them locally so you can return them if they are leaking.

For tracking your progress, you’ll eventually want a watch that can capture lap or interval times. When you begin training, just counting laps (without times) is a good way to get in shape. If you are swimming more than 1000 yards per session, consider timing yourself to measure progress.

Write the date, time(s), laps, stroke type, pulse rate, and any other notes (e.g. injury or illness) in a workout logbook or your favorite computerized device. I am always amazed how my performance may be better than the way I felt before the workout. With a slight cold, I was taking it easy, but much to my delight, my times were very good. The flip side: Sometimes I feel pretty strong and fast, but my times are ordinary at best! Hard data reveals all!!

Paddles and fins, etc.

Before you use training devices, do some research and be aware that:

Hand paddles can, unless you are careful, cause shoulder injury that will make it painful to swim with or without them.

Kicking aids are somewhat overrated. Modern technique for the front crawl and backstroke emphasizes balance, technique and streamlining over the value of a strong “old fashioned” flutter kick. The kick is more for maintaining body balance, and only provides a small amount of power. A poor, wide kick can actually slow you down! Practicing with fins and kickboard will build some strength, but will not be that valuable for overall technique. In Total Immersion Swimming, authors Laughlin & Delves have commented on this “disconnect” (link to book page).

That said, do some research, talk to swimmers (and coaches if possible). You will get a range of advice, and you can make the choices. This is where logging workouts will be invaluable. You will have your own hard data to decide what works for you. If you want to tone your lower body muscles, a kickboard workout will do the trick!

Categories: devices for training, injuries, Uncategorized | Tags: | Comments Off

How cool is your pool?

Posted on August 29, 2013 by admin

How time flies! It’s September 2013 already. Swimming has been good, especially our dives on the Great Barrier Reef of Australia (more on that later).  San Diego has a pretty moderate summer (70-mid 80s F.), and our favorite pool usually maintains water temperatures in the 81+ degree range in the competition pool (also offers 1m & 3m diving, but not after August). For a 1 hr. workout covering 3000 yds. or more, this water is a bit warm.

How warm should the pool be for various activities?

If you search online, you will find hundreds of comments by swimmers complaining that the pool is too hot or too cold. Because pool heating costs $$, and affects general pool maintenance, it gets pretty complex when you have different groups using the same outdoor pool. Fortunately, there are some common scientific guidelines, based on the swimmers age and activity level.

“When I was a kid, we swam in icewater, and we felt darn lucky to swim at all”

My research started with the old American Red Cross Life Saving and Water Safety (1956 ed.) manual. My lifeguard training used this book, and talk about changes–talk about tough people in the “olden days”–in the “when to swim” section, the manual says:

“It is most interesting to note the narrow temperature limits within which most persons find it comfortable to bathe. When the water ranges from 70 to 78 degrees it is, apparently , most inviting to bathers. Most people will swim, of course, in water of higher temperature but often find it enervating. Only a comparatively small number of people, however, care to bathe when the temperature of the water falls below 70 degrees and these, as a rule, are hardy souls who have accustomed themselves to bathing in cold water.”

Note for ocean swimmers: San Diego waters seldom go above 70 degrees, and mid-60s temperatures in summer are common.

21st Century Swimming Pool Temperatures

So what are the modern standards used for pool setup, when heating is an option? Warmer pools greatly reduce the chances of hypothermia in bathers. However, at these higher temperatures, heat exhaustion is possible when swimmers are very active.

Swim Classes and Aquatic Instruction

The American Red Cross Scientific Advisory Council recommendations are listed below. They fall within the scope of aquatic instruction, and don’t mention “play” or competition. This data table is from a 2012 Red Cross report (link to full report, 2 pages in pdf format).

Group description Time in the water
(minutes)		 Temp.
(deg. F)
Infant/preschool 20-30 > 89.6
Learn to swim, ages 6-15 30-45 > 84.2
Junior Lifeguard, ages 11-14 45-60 >84.2
(Sr.) Lifeguard, ages 15-55 60-120 84.2 to 89.6
Intense activity (e.g. lap swimming) not specified 78.8 to 82
Water Safety Instruction, 16-55 yr. 60-120 Low Intensity 84.2 to 89.6
Water Safety Instruction, 16-55 yr. 60-120 Intense activity 78.8 to 82

Competition Pools

For competition and training, FINA, the International Federation (recognized by the International Olympic Committee) for  international competition, states in their aquatics rulebook: FR 2.11 Water Temperature shall be 25° – 28°C (77° – 82.4 F).

Conclusion

If you like your water brisk, don’t expect to find it a public, club, or other pool used by a large number and variety of bathers. Unlike the old days, you won’t have to feel the invigorating shock of getting into chilly waters and getting a good cardio workout. If you want that, go to the beach in Southern California, where you’ll find low 60s – low 70s water all summer long (see Ocean & Surf).

Categories: heat exhaustion, hypothermia, Pool Conditions, Uncategorized, water temperature | Comments Off