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Schwimmen von A bis Z

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Swimming from A- Z

By Wayne Goldsmith

A - Aerobic - Aerobic training is training which helps swimmers develop their endurance - their “staying power”. It is usually done early in the season and prepares swimmers for the hard work and hard racing to come later in the season. Coaches sometimes refer to this as “ the aerobic base”. We know that young swimmers (pre - puberty) respond well to this type of training.

Aerobic training is done at low intensity, with rhythm and relaxation. It gives your body the physiological characteristics to handle fast work, to recover quickly from hard efforts at training and between races at swim meets and to burn fat for fuel efficiently.

B - Biomechanics - The study of the mechanics of the body. In swimming it generally means looking carefully at swimming technique and ways of improving it.

Blood - Carries oxygen and nutrients to working muscles and cells, carries carbon dioxide back to the lungs to breathe out. Blood tests are a common tool used by doctors, sports scientists and nutritionists to check things like iron / ferritin levels and immune system status. It is important to do blood tests regularly (3 - 4 times per year) and that tests are done even when the swimmer is feeling well, to establish what is “normal” for that individual swimmer. Ideally blood test results should be analysed by a qualified and experienced sports physician.

C- Carbohydrates are the main fuel source for swimmers training hard. Rice, potatoes, cereal, grains, pasta, bread etc are your No 1 high-energy choices.

C - Commitment - In many respects the key to success. It is often said, a part time commitment, produces part time results.

Coach - Find a good one. One accredited through the Australian Coaching Council and one who is a member of the Australian Swimming Coaches Association. Find one who has the three key characteristics of a good coach - enthusiasm, motivation and innovation and one who is as committed to your success as you are. The Australian Coaching Council recognises three levels of coach accreditation, Level I, Level II and Level III (Level III being the highest level).

D - Desire - When I asked Coach Scott Volkers what was the key to swimming success, he said, without hesitation - desire!!

Drugs - Don’t take ‘em!! Make sure that you only take medications that do not contain banned substances. The Australian Sports Drug Agency (A.S.D.A.) offers a range of Drugs in Sport Education services, including a Hotline which carries the motto “If in doubt, check it out”. The A.S.D.A. Hotline number is 1800 020506.

E - Energy - All physical activities require energy. Swimmers pushing themselves to the limit twice a day need plenty of energy to keep going. National team dietitian Louise Burke recommends “grazing”: eating small meals often during the day and always having a range of healthy snacks handy. Energy is what powers you through the water. Replace that energy immediately (within 5 - 10 minutes) after training and racing with fruit, sports drink, fruit snak paks and juice.

Education - Few swimmers will ever be in the position to be full time athletes earning a great income from swimming and retire at 20 to a life of leisure. Yes, there is a life after swimming!! It is important that school is the number one priority in the life of the teenage swimmer.

Early (As In Early Mornings) - People new to the sport often ask why it is necessary to train so early in the morning. The main reasons are:

  1. To fit training sessions in before school, allowing time for breakfast, getting changed and last minute homework

  2. To allow the maximum time between sessions to allow the body to recover.

Many swimmers like to have a sleep in on Sundays or when they are tapering for a meet. Try to avoid this! Your performs best when in a routine or rhythm. Getting up a 5:00 a.m. every day can be tough, but your body learns to handle it. Changing your waking time upsets your body rhythm. This is particularly important during taper when it is tempting to sleep in during the week before the big meet.  If you need a sleep in, then one hour extra is ideal. It is not enough to really upset your body rhythm, but it gives you an extra hour sleep. If you are feeling really tired, go to bed a little earlier. An extra hour sleep each night, is an extra night sleep each week.

F - Fruit - A great source of fuel. It’s Cheap, low fat, easy to eat, tasty, full of vitamins and minerals.  A great way to replace energy quickly is to have a piece of fruit immediately after training and racing when your body is really receptive to putting that energy back into the muscles. Have a variety of fruit available in your school bag to keep energy levels high and in your swim bag to get energy back in FAST after training and racing.

Fat - Fat is extra baggage to carry through the water. Imagine wearing 50 pairs of costumes....how would that effect your performances? Carrying extra fat does slow you down, just as the 50 cossies would.  Minimise your fat intake with low fat dairy products, trim fat off meat before cooking, add small amounts of cooking oil with a small brush to pans when frying  (instead of pouring the oil in), try having butter on only one piece of bread in your sandwiches, grill food instead of frying and always look for the low fat option when eating out.

G - Glycogen is the glucose energy stored in your muscles and other places to power your swimming performances.

Goal - Everyone sets goals. For swimmers it is tempting to set goals like, “win the race” or “swim 1:20 for this race”. The problem with this approach is that if you don’t win or swim 1:20 you can feel down. Also, “winning” or swimming 1:20 isn’t always within your control. Goals should be based around what you can realistically control. A good race goal might be “turn well” or “hold a stroke count of 35 for the second 50 of the race” or “don’t breathe inside the flags”.

Growth - Growth is a natural part of development.  But times of rapid growth can be a difficult time for a swimmer. Around puberty, swimmers go through the A.G.S. (Adolescent Growth Spurt) and experience P.H.V. (Peak Height Velocity). It is common during these times to feel unco - ordinated and awkward in the water. Things that were easy to do once become more difficult as limbs grow

H - Hard (As In Hard Work). How hard do you need to work to swim fast. Parents and swimmers often wonder how many sessions are necessary to swim fast. This question has three likely answers:

  1. As many as your body can recover from. If six sessions a week makes you sleep all day at your school desk, and you struggle to get out of bed each day, than maybe six is too many. If you swim ten sessions and jump out of bed each day, feel happy and energised at school, then maybe ten is fine for you. Everyone is different!

  2. As many as your coach and you agree is necessary for you to achieve your goals. The higher the goal, the harder you need to work. Six sessions a week may be enough to win your school swim meet, but not enough to win the Olympics.

  3. As many as you enjoy doing.


Heart rates are used to monitor training intensity. Know your maximum heart rate and get really good at taking your own heart rate during training. As a double check, ask the swimmer in front of you in your lane to take your heart rate as you come in to make sure you are accurate.

Holidays - Use holidays to rest and restore yourself. If you are going away for holidays, ask your coach to give you some training to do when you are away. Ideally, ask your coach to identify another coach who trains a team where you will be going for holidays. Your coach should contact the “holiday” coach and talk about your training, your background, your goals etc.

I - Imagination - Your imagination is an important part of swimming well. It can help you visualise swimming races, going over the race in your head before you actually swim it. In this way you get to swim each race twice: once in your head to plan speed and tactics etc: once for real! Your imagination can also keep you entertained during long swim sets and sessions.

Intensity is a measure of how hard your body is working. You can measure intensity by swimming at a specific pace, timing your swims, taking your heart rate, swimming to a scale (ie. 1 out of 10 is easy, 9 out of ten is really hard).  How hard you are working AND NOT just how far you swim is the key to training effectively.

Injury- Avoiding injury is the best policy. All swimmers, particularly those who are growing, should see a physiotherapist two - three times a year. Physios can check you for muscle balance, flexibility, strength and screen you for potential injury. They can also teach you how to stretch correctly, how to massage yourself and how to strengthen key muscles to improve your swimming and minimise the risk of injury.

J - Joking - (that is “JOKING” and not “JOE KING” the great Queensland and Australian coach). When young swimmers are asked why they train and compete in sport, their first answer is invariably to have fun. If the swimmer's parents are asked the same question they usually answer qualifying for state championships, nationals etc etc. The bottom line is, enjoy your swimming, have fun with team mates and

J- Jogging is often used for fitness and cross training. If you start a running program, buy good quality shoes, learn how to stretch running muscles correctly and try to run on soft surfaces like grass or bush trails.

K - Kick - All great swimmers have great kick. Work on your kick every session. Many swimmers use kick as a time to have a rest between swimming sets or to talk to the swimmer in the next lane about their favourite T.V. show. Test yourself during kick sets. Try to kick 100 metres as close as possible to your 100 swim time. Aim to kick under 3:00 minutes for 200 metres or under 6:00 minutes for 400 metres (National Tip Top Team kicking goals).

L - Lactic Acid is a by-product of your body swimming fast. It is produced by your muscles when they work hard. After training and between races lactic acid can be broken down and removed from your muscles by doing an effective swim down. Swim downs range from 200 -300 metres for young swimmers to 2000 metres for senior swimmers.

M - Meets (As In Swim meets) - Swim meets are an integral part of swimming.

Meats (As In Cows, Sheep, Pigs Etc) Meat is an important source of iron. Iron is an important substance that helps your blood carry oxygen to hard working muscles.  Lean meat is

Muscles are the power-houses of swimming propulsion. Be kind to your muscles and they will be kind to you. Give them plenty of carbohydrates for fuel, stretch them and massage them and they will thank you for it!

N - Nutrition is vital to successful swimming performance. Eat a well balanced diet of carbohydrate, fruit, veggies, lean meats, drink plenty of water and reduce fat intake where possible.

O - Overtraining is rare if you get plenty of rest, eat well, stay healthy and learn effective recovery skills. Keeping a training diary to monitor how your body is adapting to training is crucial. If you are doing well, but haven’t kept a record of how you got there, how can you repeat it? It’s like a scientist and a secret formula: if you don’t write it down how can you come up with the “formula” again? If you are feeling flat and down, your training diary will contain the clues to help answer the mystery. Basically, avoiding over training is your choice.

P - Pre race routines are important to keep you focussed and relaxed at meets. Learn what makes you feel “UP”, what relaxes you, what makes you swim fast. Some swimmers listen to music, some read, some play Gameboys, some talk with friends, some sleep. It is important that you know what works for you.

Q - Questions are a great way to learn. Take time to question senior swimmers in your team or in your state about how they warm up, their favourite drills, what they eat before racing and so on. Remember that Susie, Sam, Daniel, and all the Dolphins were age groupers once, and have gone through all the things that you have. Autographs are fun to get, but they don’t help you to swim faster.

Quit - Every one feels like quitting from time to time. Those Sunday afternoons when you are on the way home from a meet and haven’t done a P.B. Those Monday mornings when it’s cold and raining outside and you feel like rolling over and going back to sleep. Those times when you came fourth by a tenth of a second and you don’t know why. Everyone has these days. The great swimmers, and the successful people overcome these times, learn from them and fight back better than ever.

R - Rest, Restoration and Recovery is the process of helping your body restore itself after working hard. Getting enough sleep, having a spa, eating well and stretching are all part of effective recovery.

S- Stretching - an effective way to reduce injury risk. It is also a great way to improve your swimming by allowing you to reach longer in your stroke and kick more effectively. It is most effective when done after training when your muscles are really warm.  If you don’t have time to stretch immediately after training because your lift home has arrived, stretch in the car, then in the shower when you get home.

S - Sydney - Capital City of N.S.W., home of the Sydney Harbour Bridge, the Opera House and some big swim meet in four years time.

Technique - Swimming is a technique driven sport. All effort should be made to develop correct swimming technique and race skills at all times. Technique is the key to successful swimming. Practise your drills, kick and race skills at every session. Make every turn a race turn - every dive a race dive. Give 100% concentration to technique work.

U - Underwater - The fastest place to be!! Great swimmers develop underwater skills in kicking, starting, and turning to maximise speed and minimise resistance.

Understanding - What parents and coaches are.

Urine should not have a strong odour or colour. An effective way to check if you are drinking enough water is to check your urine every day. A dark and smelly urine might mean you need to drink more water.

V -Very Understanding (see “understanding” above).

Vegetables - An important source of vitamins, minerals and fibre. Enjoy them in as natural a state as possible (ie. avoid overcooking them). When properly cooked most vegetables should retain a “crunchy” texture and not be saggy and limp. There is no need to soak veggies in salted water before cooking. Carrots and potatoes need not be peeled before cooking and serving vegetables smothered in butter and with lots of salt defeats the purpose.

Vegetarian - If you make a decision to be a vegetarian because of religious reasons, animal rights reasons or some other social or conscience based reason, I wish you all success. If you decide to give up meat because you believe meat makes you fat, DON’T DO IT! Vegetarianism is a lot more complex than just giving up meat. You need to see a qualified sports dietitian and get good advice about what foods to eat, how to get enough iron and so on.

W - Water is the best for replacing fluid lost during training. Take a 500 or 750 ml drink bottle to EVERY training session and to every meet.

Weight - Keeping an eye on your weight is a good idea when you are training hard. Weigh yourself after you go to the toilet, but before you eat or drink each morning. Write down this weight on a graph or on a chart on your wall for only you to see each day. Weighing yourself again after training or just before you go to bed at night is a great way to check if you are drinking enough fluid during the day. Any weight loss during the day will basically be fluid (water) loss and might mean you are not REHYDRATING effectively.

X - "Xpect" only the best of yourself and you will probably get it.

Xmas - A great time to celebrate with family and friends, but a real danger time for swimmers training hard for the big meets early in the new year.  Enjoy Christmas, but as always look for the low fat, low salt, low sugar, high fibre options where possible.

Y - You are the only person who can make you great. Your coach can make you technically proficient. Your friends and family can support and encourage you. Your team mates can challenge you. But only you, can make you great.

Yell - Something no swimming parent would ever do. It is important to be supportive and just “be there” for swimmers in the tough times and the great times. Often when the swimmer’s goal and the coaches goal is different to the parent’s goal, problems arise. Parents, swimmers and the coach should talk often about training and racing goals so that everyone is working together for a great result.

Z - Zeal (Defined As AN EAGER DESIRE OR ENDEAVOUR; ENTHUSIASTIC DILIGENCE).  What successful swimming is all about!

ZZZZZZZ Getting some Z’s (sleep) is a great way to recover!

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