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Schwimm-Ratgeber

Strategien für bessere Leisung

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By Christine Grice BSc, M.App.Sc.
NSW Institute of Sport

To perform optimally at a race meet the perfect preparation is essential

A smart coach and a disciplined swimmer are required to achieve the best preparation

The Preparation

  • Includes a good, solid training block leading up to the event
  • Peaking at the right time
  • An effective taper of the correct duration
  • A healthy, uninjured and well fuelled swimmer

However, the preparation must not stop when the meet starts. An effective warm-up must be undertaken prior to racing, and a recovery strategy must be followed after racing to allow repeated performance

Recovery Strategies

The coach and swimmer must have a well-practised recovery plan for competing. This plan must include; warm up and warm down, good nutrition, adequate hydration, massage, physio and rest. A good recovery is essential after heats to allow the swimmer to perform optimally in the finals

Warm-up

Believed to improve performance and reduce injuries because…

  • Muscles operate optimally at a higher temperature and therefore function better after warm-up
  • There is improved blood circulation and oxygen transport and delivery
  • There is improved neural functioning
  • The rise in muscle temperature improves muscle elasticity and the extensibility of the joint structures, hence the flexibility is improved
  • The warm-up often varies for individuals, it should be practiced in training
  • It has been suggested that the most effective warm-up is one that consists of general and specific parts
  • Stretching should be incorporated into the warm-up … the ideal intensity has yet to be defined, however it should generally be intense enough without inducing fatigue
  • It is best to perform soon after warm-up, the effects may last for a while, however the exact time frame is not known
  • Recent research by Quigley and associates (1996) has suggested that weight training (3 sets of 4 reps at 80% max) prior to a sprint may improve performance when compared to stretching - switching on the nervous system … this area requires further research
  • Passive warm - up (such as a hot bath) is not as effective as active, however it is still better than no warm-up

Swim-Down

  • The swimmer’s body is usually placed under a great stress during a race
  • Metabolic disturbances and muscle damage occurs during most races
  • Lactic acid is produced during a race. It is a by-product of anaerobic metabolism, which supplies energy for intense efforts
  • The amount of lactate produced depends on the intensity and duration of the event
  • The highest lactates are produced in an event lasting 1:00 to 1:30min … e.g. 100m and 200m you would usually obtain the highest lactates
  • It was surprising to find high lactates produced by 50m efforts
  • Certain swimmers will produce higher lactates than others ... generally, sprinters tend to have a muscular build and energy system that produces high lactate values
  • The lactate that is produced and accumulated during a race is subsequently eliminated from the body during the recovery phase
  • The lactate is oxidised in the muscles and by other organs in the body
  • Some of the lactate is also resynthesised into glycogen

Why are we so concerned with reducing blood lactate?

Hydrogen ions are also produced with lactate and are thought to affect muscular contractions in addition, other metabolic disturbances may cause muscle damage. The time frame of reduction of H and lactate is thought to be similar. Since we are unable to perform a simple test to measure H, we look at lactate.

Lactate is converted into glycogen and thus replaces fuels when it is removed from the blood. An active recovery enhances blood flow through the muscles and therefore removes the waste products of exercise and enhances the supply of oxygen and nutrients to the muscles.

Active versus Passive recovery

It has been well established by a number of researchers that the rate of lactate removal is more rapid during an active recovery than passive. This is due to a greater efflux from the muscle, greater blood flow and uptake by the liver, heart and muscles.

What is the optimal swim-down distance?

During the Nationals (1996) we collected post-race and post swim-down lactates on 27 swimmers. The swimmers were asked to perform a self-selected swim-down. The distances swum during the swim-down ranged from 200m to 1500m (M=802m, SD=259m).

We set a value of 3mmol/L as an acceptable value for lactate after the swim-down. The post race lactates ranged from 17.5-6.6mmol/L (M=11.8, SD=2.6).

The post swim-down lactates ranged from 8.6-0.7mmol/L (M=2.9, SD=1.7).

Despite the post swim-down average being 2.9, there were 23 samples with lactate values above the recommended value of 3.0mmoI/L.

It was concluded that many swimmers failed to perform an adequate swim-down at this meet.

Only three swimmers had lactates above 3.0mmol/L after a 100m swim-down. From these results it may be recommended that a distance of 1000m be undertaken in the swim-down. A distance of up to 1500m may be required by those swimmers who produce high lactate values.

What Intensity Should You Swim-Down At?

A number of studies have looked at the appropriate intensity for a warm-down. McMaster and associates (1989) specifically examined swim-down intensities at 55, 65 and 75% of maximal speed. While there was no difference in lactate removal between the 3 intensities, the swimmers felt most ‘comfortable’ at 65%. Approximately 40-70% max speed optimal 20.

Continuous versus Intermittent Swim-Down

Research has suggested that continuous submaximal exercise is better than a combination of intensities. However, we must remember the important need to stop and refuel during the swim-down.

What muscles should be used in the recovery?

The same muscles used in the exercise.

Baker and King (1991) found that leg exercise produced significantly lower blood lactate levels than arm exercise. While the studies to date have produced conflicting results and conclusions, recently Ahmaidi and associates (1996) have shown that an active recovery resulted in higher anaerobic power outputs.

An active recovery enhances blood flow through the muscles, stimulating the removal of waste products and enhancing the supply of oxygen and nutrients to the muscles.

Following the swim-down

  • Warm bath
  • Physio
  • Massage - has recently been shown to reduce muscle soreness (Bale and James, 1996)
  • Stretching
  • Sleep/rest

Replacing Fuels

Sprint and heavy endurance exercise almost exclusively utilises carbohydrate to generate energy. There will be some restoration of muscle glycogen stores during the recovery period through conversion of lactate into glycogen

Low glycogen stores prior to competing will lead to a reduction of performance. Usually typified by fatigue, slow times and low lactates and heart rates.

The storage of muscle glycogen is maximised if the carbohydrate is made available to the muscle immediately post exercise.

Competing can also result in the breakdown of muscle protein. The recovery of the muscle also requires intake of protein.

Evidence exists that the intake of carbohydrate with protein immediately post exercise stimulates insulin which can enhance muscle repair.

Practice

Carbohydrate drink (l-2g/kgBW) to take while swimming down … e.g. Gatorade, Isosport, Powerade. Then switch to a source of liquid protein (0.5g/kgBW) … e.g. Sustagen, Cenovis. This should be followed up by a meal high in carbohydrate.

Swimmers should take snacks to the pool to eat between races and a meal if they must travel a long distance to get home.

Maintaining Adequate Hydration

An indoor pool can create a dehydrating environment. Studies have shown that a 2% reduction in body water can decrease performance.

All swimmers should be well hydrated prior to an event. Small quantities of fluid should be taken regularly during the day.

Weigh your swimmers before and after training or competing to ensure that they are drinking enough.


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