Closer to earth, ABS-CBN personality Enchong Dee is a superb swimmer too. His 21 gold-medal haul at the UAAP swimming championships for De La Salle University the past three years, although not impossible to match, is quite amazing too.
These two swimmers are not our benchmarks.
Whenever I read Maxim magazine, I notice that most featured personalities list swimming as their favorite sport. Then I wonder, do they do butterfly sets for technique and speed, or do they just swim for distance? I recall how people whom I see lounging poolside, cocktails with small umbrellas in hand, consider sun-tanning as swimming. They shouldn?t be our inspiration too.
For majority of the populace, swimming is somewhere between Michael Phelps and Maxim. Long considered one of the best forms of exercise, swimming provides a total body workout. First, all the major muscle groups are used, top down. Next, cardiovascular endurance is optimized. And third, due to its low impact and the protective cocoon of water, swimming hardly causes injuries. All you need is a safe and accessible body of water, and off you go.
The Philippines should be a world swimming power like the United States and Australia since our nation is an archipelago. What?s surprising though is the large number of Filipinos who don?t know how to swim. Hopefully, that statistic soon shifts to those who know how to swim. More so, those who can swim don?t swim enough because they think it?s too tiring or it?s too hard. They just have to do it right and do it often. This article will try to contribute to that mission.
BREATHING
In Australia, swim teachers are encouraged to hold swim lessons in the ocean. Just stay in shallow waters and first learn to inhale and exhale. Some regular swimmers, or triathletes, forget this very basic task.
Try this exercise:
Go underwater, exhale a lot of air through your nose, trying to empty out your lungs (perhaps start with a 5-count underwater).
Go up and inhale through your mouth only, then quickly go underwater again.
Do this 10 times, and do three sets (increasing your underwater count to 8 and then 12).
You?ll notice that it?s easier to inhale when you exhale a lot of air. The ?panickers? who think they?ll swallow a lot of water or are not getting enough oxygen when they breathe, simply do not exhale enough.
On the plus side of training yourself to breathe properly while swimming, your lung capacity will eventually improve since you?re not always taking short breaths. This larger lung capacity will help you run better or even help you climb stairs faster.
HOLD WATER
If by chance you are on a business trip and the hotel?s pool is not designed for lap swimming, you can still get in a good workout by doing some sculling. Hold your hands out flat, with fingers together and wipe the water side to side, back and forth ? pretending you?re doing wax-on wax-off on your shiny car. The deeper the pool the better ? you can feel the hard work of trying to stay afloat by just sculling. You?ll realize you can give your fingertip muscles a gym workout!
Why is sculling crucial to good swimming? Because you need to feel or hold the water with each stroke to gain distance per stroke. Think of your hands as fins that push water, or as large wings that can lift an eagle with one swoop. Swim coaches usually incorporate sculling sets into their workouts everyday, and you can even learn to scull with your toes, making your kick efficient too.
Who would?ve thought your fingers and toes can also be exercised?
GO OFTEN
When the weather is too hot, it?s discouraging to run. When it?s raining, it?s dangerous to bike. The gym can get crowded, and they are usually near ice cream stands. But you can swim in most any weather, except when there?s a thunderstorm.
Like any sport, the only way to improve is to do it right and do it often.
There are dozens of swimming clubs nationwide that coach swimmers in different levels, from beginners, intermediate, to competitive ? and not just for children or teenagers (the demographic most often associated with competitive swimming). Any age can join, and the training is usually five to six times a week. The coaches at these clubs know how to teach proper techniques, provide the right workout, and monitor progress. These swimming clubs have home pools either at country clubs, schools, or villages. For sure there is one near you.
SWIM, COMPETE AT ANY AGE!
All types of physical training, if done repeatedly without any variation for about eight to ten weeks will cause a plateau. The body will eventually adapt to the initial stress caused by training, and the adaptation will not produce positive change in important stuff like weight, stamina, and motivation. Many wonder why they don?t lose weight anymore, or why they can still only do 20 laps in one hour even if they?ve been swimming for years.
The next step is to join races. I know a dozen or so ?die-hard? swimmers who swim only for exercise. Often I encourage these regulars to join races open to adults. Some do, many don?t.
Most local swim meets are for kids, and it?s a shame that what is known as ?masters swimming? has not fully developed in the Philippines yet. Next month, the FINA World Masters Swimming Championship will be in Sweden. Thousands and thousands of swimmers aged 19?90 join this event held every two years (previously, it was in Perth, Australia). The Philippines should send a team each time.
In the meantime, let?s race locally ? either in the pool or out in the open water. So far, open water races have been held in Mactan Island, Sarangani Bay, Anilao, and Hamilo. Distances range from 2-, 3-, 5-, 8-, even up to 13 kilometers. Training for long races will surely reinvigorate new life into your chlorinated blood.
Anyway, is swimming really the best workout? Never ask a swim coach that! ?
The author is the head coach and founder of the Corinthian Ducks Aquatic Club, and is the head coach of the defending UAAP champion De La Salle University varsity swimming team. Comments can be sent to his email: guy.concepcion@hotmail.com
