PROMOTING PERFORMANCE THROUGH INJURY PREVENTION

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1 Compiled by Michael Ursu - Gold Licence PROMOTING PERFORMANCE THROUGH INJURY PREVENTION By Peter Blanch Injury prevention is an important part of the training plan of every coach. The best-planned and periodised training program is of little use if the swimmer is always injured and unable to train. Due to the high repetition involved in swimming training, the injuries that are most common are of the overuse variety. This is where the cumulative effect of repetitive actions like pulling or stroking causes tissue breakdown and inflammation, (MICROTRAUMA). Regardless of the type of injury, learning to minimise injuries is far better than learning how to treat them! Here are 10 simple tips to promote performance through injury prevention that all coaches can use. 1. DEVELOP A NETWORK OF SPORTS MEDICINE/ SCIENCE SPECIALISTS Get to know your local sports physiotherapist, sports MD, Sports massage therapist, podiatrist, etc. It is important to develop a network of reliable, suitably qualified, sports medicine backup personnel who know and understand swimming and who you can send your swimmers to with confidence in times of injury. Don t underestimate your role as a coach in this network! Not all health professionals fully understand the demands of swimming and swimming training. The coach should work closely with the doctor/physio to determine an effective rehabilitation strategy for injured athletes. Imaginative rehabilitation programs can be co-operatively planned and structured into a modified training schedule. This will help ease the frustration that both coach and athlete feel during times of injury. 2. SCREENING Prevention is better than cure! Have your local sports physiotherapist screen your squad for possible problems. Have them look for flexibility limitations, movement patterns, body symmetry, etc., before starting hard training. A 10-minute screening by someone who knows what to look for may save a lot of pain and frustration later in the season. For example, a limited range of motion (ROM) in a shoulder may eventually lead to shoulder pain. A lack of symmetry in the upper back may lead to an uneven stroke and pain and spasm in the neck. The coach s role in injury prevention is essential. If biomechanical deficiencies are identified and rehabilitative programs are suggested, the coach needs to reinforce these as part of the overall training schedule. Finding a skilled professional may not always be easy, but there are standard screen protocols available through the State Directors of Coaching and the AIS that your local sports medicine professional may find useful. 3. STRETCHING Stretching has many roles. We tend, as coaches, to just consider the aspect of stretching during warm-up for injury prevention. However, stretching has an important role in performance! Increasing the range of motion of different joints will make for a more efficient swimmer. For example, in the early part of the freestyle armstroke, most of the propulsive force is generated through internal shoulder rotation. If a swimmer is able to exert force through 40 degrees instead of 20 degrees, they are able to generate power through a greater range (there are of course upper limits to this increase in range of motion). The body s joints move through the path of least resistance. If one joint is limited in its ability to perform a motion, this task will be passed along the chain to a point where the movement will occur. Take the swimmer who kicks with tight hips. If the hips can t supply the motion, the body will compensate by increasing the amount of motion through the lower back. This is not only inefficient, but potentially injury causing. Attention to better stretching technique will ensure better results in increases in the range of motion.

2 Many swimmers perform stretches incorrectly, believing that leaning against a wall with their arms over their heads is enough to reduce injury risk and enhance performance. Most stretches need to be performed with a strong, stable trunk. We are looking to increase mobility around the peripheral joints whilst maintaining stability in the core. Stretching gives the swimmer the range of motion to efficiently execute the skills of swimming. 4. STRENGTHENING Not in the Arnie Schwarzenegger sense, but a program designed to strengthen the body to limit and reduce injuries. The weights program should be periodised to compliment the overall training program design and the compatibility of strength and endurance needs to be considered i.e. gains in maximum strength levels in the gym may not be as effective during the general preparation (aerobic endurance) phase of pool training owing to the physiological complications of training strength and endurance concurrently. Skilful swimming requires quite a deal of strength. There is valid argument that suggests swimming itself is sufficient strength work for swimming i.e. to get strong enough to swim, you swim. However, there are specific benefits that a swimmer can gain from doing specialised strength work. Muscles that stabilise the trunk and scapulae (shoulder blades) can be better worked in the controlled environment of the gym or pool deck. It is important to perform all stabilisation exercises correctly and with an emphasis on control rather than on lifting the maximum weight possible. The aim should be to develop the ability to produce force at the body s extremities whilst maintaining a strong stable trunk. 5. TECHNIQUE Swimming techniques have been developed over a long time to effectively increase force production and minimise resistance. Generally speaking, strokes performed with correct technique are less likely to cause injury because the movements are more efficient. Technique needs to be reinforced and stressed for all swimmers at all levels at all times, and particularly when the swimmer is feeling fatigued. It should be noted that training develops not only the cardiovascular and musculoskeletal systems, but also the nervous system. It is important to maintain good control of movement patterns regardless of physiological fatigue. In the case of the tired swimmer continuing to swim in a fatigued state with poor technique, the gains in cardiovascular conditioning may be offset by the decreased stroke efficiency reinforced in the nervous system i.e. the poor technique is reinforced and the increased likelihood of injury. 6. BACKSTROKE AND KICKING As well as being a competitive swimming stroke, backstroke has an important role in injury prevention. Butterfly, breaststroke and freestyle are all strokes, which place a lot of strain on the muscles, which rotate the arm inwardly. This continually inwards rotation causes stress and sometimes the condition called rotator cuff tendonitis (swimmer shoulder) eventuates. Using backstroke works other muscles between long fly and freestyle sets and helps reduce the load on the muscles and tendons of the shoulder.for example instead of 20x50 Butterfly on 1:00, try 2x(10x50) Butterfly on 1:00 with 200 easy Backstroke every 10. Instead of straight over distance Freestyle (1000 s, 2000 s, etc.), try 100 Backstroke every 500 Freestyle. (Note: Backstroke also works inward rotators during the pull phase.) Kicking has also been used by coaches in the past to reduce training stresses on shoulders and arms. It is important, if using kicking sets between swim sets to give the shoulders a rest, that swimmers using boards cross their arms on the board or don t use a board at all. Kicking with the arms straight out in front only increases the strain on the point of the shoulder the very thing the kick set is supposed to be relieving! 7. PARENTAL EDUCATION Parents can be the frontline in injury prevention and management strategy. Regularly hold parent education sessions where experts such as physiotherapists, nutritionists, doctors, etc., come in and teach parents the basics of injury management and prevention.

3 Topics such as EATING TO WIN and THE R.I.C.E.D. TECHNIQUE or RECOVERY TECHNIQUES FOR COM- PETITIVE SWIMMERS may help parents understand the important role they play in the preparation of a swimmer. 8. MASSAGE Massage is extremely useful in three forms: (1) Professionally done i.e. massage therapists or physiotherapists working directly with swimmers. (2) Swimmers massaging themselves. (3) Parents massaging swimmers. It only takes a few sessions with your local sports massage person or sports physiotherapist to educate your swimmers on the benefits of self-massage. Swimmers can be easily taught to massage problem areas e.g. neck, upper back, triceps, shoulders if pain or soreness presents. Similarly, parents can be taught the basics of massage and can work with the swimmers to massage out spasms in back, neck and shoulders. We are not suggesting that parents can take the place of an experienced, qualified physical therapist (unless one or both of them has spent five years at University studying to be one), but it is not always possible to get in to see a professional immediately the spasm or injury presents. Parents and swimmers, using simple injury management techniques, can keep pool time lost to injury to a minimum. (But as the Panadol ad says if pain persists, see your family doctor!) 9. FIRST AID/MEDICAL KIT/ICE The fundamental responsibility of ALL coaches and teachers is the safety of the swimmers under his or her control. An important part of this responsibility is having a well maintained and up to date medical kit close by at all training sessions (not locked in the club cupboard), and at all swim meets AND being able to administer basic first aid in case of emergency. Check regularly to see if all medicines, preparations and medications in the first aid kit have not gone past the use-by date. A current First Aid Certificate (St Johns or similar) is a vital part of being prepared for the first line in injury management. Ice should be available at all sessions and meets as part of your injury prevention and management strategy. 10. COACH EDUCATION It is vital that all coaches keep up to date with current injury prevention strategies and injury management techniques. Make it a priority to read up on injury prevention and to discuss the issue with sports science/sports medicine professionals at every opportunity. It is difficult (impossible?) to have a 100% injury free squad program. Swimmers are working hard, pushing themselves to the limits to achieve their best and injuries are an everpresent danger. However, injuries can be minimised and controlled with a sensible injury prevention and management strategy, which is at the heart of your training plan. Hopefully these 10 tips will help you develop a sensible, safe and effective training program. LACTATE TRANSPORTERS: HOW DO THESE FIT INTO COMPETITION AND TRAINING? By Dr Bob Treffene (Continue from ISSUE 11) CRITICAL SPEED.. HOW IT IS ESTABLISHED? Critical speed is the steady state speed at which maximum heart rate is first reached (which is also when maximum oxygen uptake is first reached.) To establish the CRITICAL SPEED (Vcr) the swimmer swims a set of 5 x 200m on about 5mins ascending in speed from easy to 80% of maximum speed. From this test an estimate of critical speed (Vcr) is determined graphically. See Figure 1 (next page) Blood lactate changes as time increases from commencement of the swim for several constant speed swims. A = working at just above the anaerobic threshold. The production of lactic acid = the removal. B = More pressure is put on the removal system, though the body is still able to remove LA at the rate of production.

4 -5mmol would indicate it is possible for that athlete to train at critical speed in the set of 100 meters on say 1.30 to 2 minute cycle. -8mmol would indicate the athlete should train at a speed given on the curve 10 to 20 beats below maximum mmol would indicate that the training at Vcr should be done with care using distances between 25 to 75 m repeats mainly with occasional 100m to 200m swimming slower than critical speed introduced at appropriate positions in the set. The sprint swimmers swimming at Vcr would be expected to have a greater percentage of their fast twitch fibres entrained than would an endurance swimmer. The sprinter will reach a plateau with a higher lactic acid level than the plateau achieved by an endurance swimmer at critical speed. C = More pressure but there is still available oxygen to oxidize the higher levels of lactic acid produced. (Near max VO2) D = LA production rate is greater than removal rate (e.g. 200m race speed) E = LA production rate is greater than removal rate (e.g. 100m race speed) Note: that the muscle lactic acid will not always be truly reflected by the blood lactate values due to the internal muscle synthesis of lactic acid back to glycogen. A blood lactate test after 200 meters swum at critical speed can be used as an indicator of a trained swimmers sprint or distance potential. A high lactate level (above 10mmol) at Vcr would indicate the swimmer to be a sprinter, 6 to 8mmol a good swimmer and below 4mmol a good distance swimmer. These are only general rules with exceptions mainly coming from swimmers with low and very long distance backgrounds. This critical speed is established by extrapolation of a heart rate velocity curve to each individual s maximum heart rate (Figure 2). RELATIONSHIP OF Vcr TO COMPETITION SPEEDS Figure 2 shows the relationship between heart rate and the velocity of each swim. Swimming at Vcr or just below will initially increase the lactate level but then the rate of production will equal the rate of removal. At this stage, which is normally about 8 to 10 minutes into the event or training, the blood lactate will remain at the same level increasing or decreasing only marginally. Swimming above Vcr, the blood lactate level will continue to rise. (Treffene 1980) The blood lactate level needs to be measured at critical speed and the training adjusted accordingly. Heart Rate Velocity curve extrapolated to the maximum heart rate of the athlete

5 The lactate level of distance swimmers and sprinters differ when a swimmer trains in a short rest Heart Rate set with a total distance of m at a speed just below Vcr. The blood lactate will plateau sometime after the first 500m at a level, which is lower for the endurance swimmer relative to the sprint swimmer. With continued swimming the rate of increase for both swimmers will be small but substantially larger for the sprint swimmers. Ming has used this to compare the capacity of a swimmer to swim a maximal effort 1500m. He found that only swimmers with a blood lactate value less than 5 mmol, after swimming 200m at critical speed, could swim 1500m at Vcr. It has been found that relative to critical speed the anaerobic threshold of sprinters is approximately 75% and the anaerobic threshold of endurance swimmers is 95%. The blood lactate will increase very rapidly without reaching a plateau at velocities above Vcr. Relationship Of Critical Speed To Race Improvement It is possible to make predictions on swimmers capacity for events between 100m and 1500m. The rate of increase of lactic acid for the 100m event would be double that for the 200m event which takes approximately double the time. If the 100m time at critical speed is known (Tcr) and the time a swimmer has swum 100m in a previous recent race (T100), it is possible in long course swimming to calculate the approximate time for the next race 200m. This is done by using: Time for 200m = Tcr + T100. For the 400m event Lactate increase rate would be expected to one quarter of that for the 100m event. Thus knowing the 100m speed for a swimmer and the Vcr just prior to competition it is possible to predict the 400m and 200m speed. (Treffene 1982) If a coach wants to use Vcr for predictions it is important to obtain the Vcr value immediately before competition (within 4 days) because the variations of Vcr which can be sometimes quite rapid and dramatic during training and taper periods mainly due to adaptations taking place. These adaptations should have been processed during the early taper. The majority of 800m and 1500m competitive swimmers do swim at or slightly below Vcr speed in races especially those who had less than 5-mmol blood lactate after 200m test swims at Vcr. The true eight hundred meter competitor swims the 800 meter at critical speed and the 1500 meter at a pace close to 20 beats per minute below maximum as determined on a extrapolated 200 meter test conducted within 4 days of competition. The Graph used for this extrapolation is a plot of the heart rate against the swimming velocity. The swimming velocity is calculated using the last 100 meters (foot leave) of each 200-meter in the test. Maximum Oxygen Uptake Training Training Control Using the Vcr Model Bearing in mind that at Vcr the maximum oxygen uptake will be also achieved. To improve Vcr and lactate removal rate it is therefore important to overload the factors that are important at critical speed namely high carbohydrate turnover and high lactate removal rate and high oxygen uptake levels. The fat metabolism is not an important food substrate at Vcr speed. At critical speed the steady state blood lactate is higher than 4 mmol for most swimmers and therefore is well above anaerobic threshold. When planning work routines it is important to decide that it is the overload of the oxygen uptake system, which is important, and not the overload of the fat metabolism or the need to work at low controlled levels of blood lactate as indicated by anaerobic threshold measures. The exercise should be near a speed at which VO2 (max) will be achieved if the overload is to be appropriate. This therefore must mean that the speeds involved should be close to Vcr. This can be achieved by training at speeds for which the heart rate is within 10 to 20 bpm of maximum. Working in this heart rate range, the 800m swimmers will predominantly use glycogen from the red ST (Ia) and FT fibres (IIa) and also some of the white FT fibres (IIb)- which will then get pressure to change to red fibres. Sprinters will use a higher percentage of White FT fibres at these higher heart rates. For some swimmers especially sprinters this is a difficult thing to achieve without prior planning.

6 High HR sets will fully stress 1) The lactate removal system 2) The oxygen uptake system Once a decision is made to improve lactate removal processes then overload at the present Vcr is the main ingredient of a program construction. This may mean introducing longer rests or smaller repeat distances in sets. As a result the swimmer will not be able to do sufficient race pace work in the next two days when required. A = HR after Travel or Adaptation B = HR before Travel or Adaptation C = HR after adaptation (14 days) The optimal training programs for VO2 (max) improvement have been shown to be those lasting for longer than 10 minutes and repeated 3 times a week for swimmers and twice a week for sprinters. These sets are now being recognized as those most important for increasing the MCT 1 population and lactate removal rate of the red muscle system. A rest period of one quarter the total work period is normal but some coaches have used 30 to 40 percent rest periods with success. If a swimmer is unable to maintain high heart rates and good stroke with one type of SET then the distance or rest period should be altered so as to attain the required high heart rates but the able to swim throughout with good stroke. If a swimmer is not able to maintain 30 minutes at high heart rates then reasons for this could include: - 1) The swimmer did not begin the set with enough glycogen in the red fibres 2) Blood Lactate levels and therefore internal muscle cell lactic acid are too high (swimmers should do slower repeats or increased repeat times or more importantly lower repeat distances) 3) Adaptations are occurring in the red fast twitch fibres. Working at Vcr (VO2 max) should be followed by a session at fat metabolism. It is important that the swimmer works so as to utilize the fat metabolism and not to swim at speeds at or above the anaerobic threshold. Swimming above the anaerobic threshold will use up the glycogen reserves and also deplete the white fibre glycogen. The total reserves of both ST and FT fibres will therefore be depleted. Figure 3. Heart rate - Time for 200m sub maximal constant speed swim. The change in blood lactate with constant speed swimming below critical speed (the speed at which maximal oxygen uptake is first obtained) is illustrated in Figure 3 (A, B & C). This peaking of the lactate at 8-10 minutes and decrease to a lower plateau has to be considered when designing sets. For sprinters it is particularly important as their peak lactate might be so high at critical speed that some of their fast twitch fibres will cease to operate and continued swimming at the critical speed can lead to small muscle tears and subsequent soreness in the following days. For this reason it is recommended for sprinters heart rate sets that they be mainly made up of 50 m efforts or even smaller distances for the drop dead type sprinter. By keeping in mind the full range of blood lactate changes that occur below and above critical speed as illustrated in Figure 1 (A to E). Also lactate will reduce by.5 mmol every rest minute and at least twice as fast at speeds just below anaerobic threshold speed. Taking these points into account then suitable sets can be constructed.

7 Testing Using A Heart Rate Monitor The swimmers are initially tested on 5 x 200m ascending in speed from easy to 80% speed. This set is swum using the main stroke of each swimmer. The results are plotted onto a graph on the pool deck. The easiest way is to graph HR on the y-axis and 200m time of swim in descending time on the x-axis. (See Figure 3) The coach could have prepared graph paper for each swimmer. The information from this test indicates whether the swimmer is a sprinter or endurance swimmer if the blood lactate is taken near the Vcr. This test could be done every 4 to 5 weeks and compared with previous results. The maximum heart rate of swimmers who remain fit does not appear to decrease with AGE. Standard Sets. When athletes have obtained the skills and fitness to control pace in heart rate sets then a standard set or sets can be chosen to make weekly comparisons. E.g. 10 to 20 x 100m for m swimmers or a 2x(50, 50, 50, 75, 75, 100) as part of a heart rate set. The latter part of which can be varied. Times and heart rates should be accurately recorded for these standard sets and compared weekly to determine when adaptations occur. (Treffene 1999) Adaptation If a swimmer cannot get his/her Heart Rate up and is also swimming slower on test sets then either 1) An adaptation is taking place Or 2) There is a depletion of glycogen in the fibres (mainly the white fibres (IIb)). This is especially the case with sprinters who are high in White fibres. If after 3 days of low level swimming the heart rates and also the swimming speeds are not high an adaptation is definitely taking place. (Treffene 1999) If the swimmer is able to swim fast then a previous glycogen shortage is the possible reason. A shift in the 5 x 200m test to the right will indicate the adaptation is coming to an end and 2 to 3 weeks of good work can be expected as the athlete is aerobically fitter. (Figure 4) Fibre changes display in different ways at the time the adaptations are taking place. By controlled measures of heart rate it is possible to assess the type of adaptation. Sometimes the athlete s heart rate will not be much changed at low speeds but they cannot swim at fast enough speeds to increase their heart rate to high values. This could be a lack of glycogen in the fast twitch fibres. Give the athlete two successive fat metabolism type sets. Dramatically improved speed capacity in the following session would indicate that glycogen shortage was the more likely reason. If the speed capacity of the athlete is still lacking then adaptation of the fast fibres could be a possibility. How The Heart Rate Relates To Race Improvement If a test swim is swum close to a competition, then the Vcr will give an indication of 200/400/800 pace that is possible for the athlete. If the curve has shifted by 2sec per 200m to the right since a previous performance then the athlete can be expected to go approximately 1 second faster per 100m in the 400m and 800m races than the previous performance. Other factors can as we are aware produce slower performances as well. Figure 4. Variations of heart rate with adaptation phases.

8 Anaerobic Threshold Working at bpm below maximum will: 1) Open the capillaries 2) Put more pressure on capillaries, so capillary change will occur 3) Allow for adaptation to take place 4) Allow for repairs if the athlete has muscle microtears 5) Have the lactate production and reduction mechanisms working at a low level in the ST fibres. However, after minutes this level of swimming starts taking glycogen from white fibres. All of the above benefits (except 5) can be gained by working in the fat metabolism area. If we reduce the amount of AT and increase the fat metabolism work, high heart rate sets can be swum 2 to 3 times a week. Fat Metabolism V Anaerobic Threshold One of the ways to improve efficiency or technique is to train regularly over long distances and with good technique. This training also assists the adaptation response from the high intensity sets and speeds the repair of the microtears in muscle occurring during these sets. It is better to do this type of work swimming at speeds utilizing only the fat metabolism.than to do too much anaerobic threshold work or faster. Too much anaerobic threshold work will eventually use glycogen from the white fibres. This then prevents sufficient high intensity work to be done satisfactorily in the week. Young swimmers often find it difficult to swim over long distances in the fat metabolism area because: - a) They have not been trained to swim slowly with good technique without the use of catch up. b) They have an undeveloped blood capillary network in the specific swimming working muscles. With the latter category of swimmers it would be unwise to swim HR sets. It probably would be more beneficial to swim them at anaerobic threshold for 1 or 2 years, working on technique, until the technique can be maintained with a low heart rate. During the fat metabolism sessions the coach could be looking and correcting technique and skills. Have a few swimmers at a time swim m to check on speed and stroke rate, fast turns timed for 7.5 m in and out etc. These are the sessions you can afford to break up in this way and not loose any of the gains that the session has for the athletes Planning It is important to plan the week to use specific race speed fibres and their metabolic functions but also allow for recovery time involving these fat metabolism sets. The heart rate sets need to be suitably located when the red slow and fast twitch fibres are almost fully stocked with glycogen. During recovery swimming different fibres and enzymes than those used at race pace will be mobilised but most of the blood capillary net work will be open. Faster return of glycogen and quicker adaptation results. This constant pressure on the capillary network will also create extra capillary growth. The stimulus for growth is the blood pulsing in the capillaries. References. Anderson O:Peak Performance 112: Dec 1998 Forget tempo workouts-the way to hike your lactate threshold is by short bursts of maximum intensity Early research strongly supports the notion that high intense training is best for boosting MCT1 concentrations and lactate uptake rates Bonen A et al: Can J Appl Physiol, 22(6): Dec 1997 Lactate transport and lactate transporters in the skeletal muscle. The primary role of this lactate transporter (MCT1) is to take up lactate into the oxidative muscle fibres where it may be used as a fuel in mitochondrial oxidation. Increments in both MCT 1 and lactate transport with training support this role. Bonen A et al :Am J Physiol, 274(1 Pt 1):E Jan 1998 Short-term training increases human muscle MCT1 and femoral venous lactate in relation to muscle lactate.

9 Lactate extrusion from exercising muscles is increased after training, and this may be associated with the increase in skeletal muscle MCT 1. Friden J et al: Acta Physiol Scand 135, Topographical localization of muscle glycogen: an ultrahistochemical study in the human vastus lateralis. Kishi K et al: Diabetes, 47(4): Apr 1998 Bradykinin directly triggers GLUT-4 Translocation via an insulin independent pathway. Physical Exercise induces translocation of GLUT-4 from and intra-cellular pool to the cell surface in skeletal muscle s and increases glucose uptake via an insulin independent pathway. Bradykinin is probably one of the factors responsible for exercise stimulated glucose uptake in skeletal muscle. Kristiansen S et al: Am J Physiol, 271(2 Pt 2): R Aug 1996 Decreased muscle GLUT-4 and contraction induced glucose transport after eccentric contractions. It is concluded that the GLUT-1 and GLUT-4 protein contents in fast twitch muscle are decreased and increased, respectively, two days after eccentric contractions. The functional consequence of these changes appears to be decreased contraction induced increase in skeletal muscle glucose transport. Kristiansen S et al Am J Physiol, 272(5 Pt 1): C May 1997 Eccentric contractions decrease glucose transporter transcription rate, mrna, and protein in skeletal muscle. We suggest that eccentric muscle contractions decrease muscle GLUT-4 transcription rate, resulting in lower GLUT-4 protein content, which in turn decreases the number of GLUT-4 transporters translocated to the sarcolemma, ultimately leading to decrease contraction induced muscle glucose transport. MacRae HH et al: Pflugers Arch, 430(6): Oct 1995 Effects of endurance training on lactate removal followed oxidation and gluconeogenesis during exercise. In the final stages of progressive exercise after training more than 80 percent of lactate was oxidised and accounted for approximately 45 percent of overall carbohydrate oxidation. Treffene, R.J. A technique for predicting and controlling optimal performance capability of competitive swimmers based on heart rate measurements. Ph.D. thesis, University of London (1982) 251 p. Treffene,R.J. The heart rate - lactate connection. Proceedings XIth Annual Australian Swimming Coaches and Teachers Conference.,(1991) Treffene, R.J., Dickson, R., Craven, C., Osborne, C., Woodhead, K. and Hobbs, K. Lactic acid accumulation during constant speed swimming at controlled relative intensities. J. Sports Med. Phys. Fitness., 20 (1980) REFERENCES Treffene,R.J.:Glycogen Replacement Rate & its Use in Program Design.:Australian Swim Coach XI (10) (1995) Treffene,R.J.:Heart Rate Sets. What are they?:australian Swim Coach XIII (4) (1997) 5-6 Treffene,R.J.:Blood Lactates: What can they tell the swimming coach?:australian Swim Coaches Swim 85 yearbook (1985) Treffene,R.J.:Effective use of heart rate monitors.:australian Swimming and fitness 15 Mar/Apr (1999) Wilson MC et al J Biol Chem, 273(26): Jun Lactic acid efflux from the white skeletal muscle is catalyzed by the monocarboxylate transporter isoform MCT3. MCT 1 is expressed most abundantly in the oxidative fibres but is almost totally absent in the fast twitch glycolytic fibres. Thus MCT3 appears to be the major MCT isoform responsible for efflux of glycolytically derived lactic acid from white skeletal muscle. END Ming, Z. Studies of the critical velocity in highly competitive swimmers. In: P. Quinlan (Ed.) Swim 86 Year Book, Australian Swimming Inc., Brisbane 1986, pp

10 From: Michael Ursu (Continued from ISSUE 11) STROKE MECHANICS BUTTERFLY: Body Position: When a swimmer performs a good butterfly Stroke, the body position is flat in the water. The hips are high near the surface. Breathing comes with ease, and as a defined breathing pattern. With its own rhythm which is so important for butterfly swimmers. To breathe the swimmer should lift his head straight ahead with the mouth just clearing the water level. The arms enter the water about shoulder width, at almost a full reach. The pull cycle starts as the hands enters the water, a catch takes place with thumbs slightly down, the palm must at once adjust to the water pressure and the elbows must be slightly elevated. This is accomplished through a slight rotation inward of the forearms. The pull starts outward and backward, with the swimmer pressing the hands through, continuing to elevate the elbows. As the hands reach the shoulder level, they move inward. They should be under the body with elbows outside the shoulders to generate as much power as possible. At this point the hands continue to adjust to the water pressure and the swimmer should concentrate on keeping the arms at right angles (This is called the Push Phase). The hands should be kept under the body until they pass the hips. Some coaches advocate that the thumbs should almost touch when directly below the waist. This very hard to achieve with young swimmers and and should be adjusted in time when the stroke becomes very relaxed and good timing. The arms are recovered to the side as low over the water as possible.the hands turn palm down as soon as they can be rotated after clearing the water with the thumbs leading. The swimmer should continue to reach forward as they pass the shoulders, the head drops back into the water slightly in front of the arms. The head is lifted; breath is taken from the push phase through recovery and is completed just before the arms reach a right angle to the shoulders. The first of the two leg kicks comes just after the arms begin their pull; this kick is the minor of the two. The second and stronger kick comes as the arms complete the push phase. The higher the hips can be kept in the water; the less resistance the swimmer will encounter. The kick timing will become natural for most of butterfly swimmers after they learned to kick and undulate correctly, prior to attempting to learn to stroke correctly. Coaches do not allow your young swimmers to use only one kick. Never allow swimmers to swim distance butterfly beyond his/her skill or conditioning in training or competitions. Learning an incorrect body position, will seriously retard the swimmers progress. Swimmers should train on distances they can compete with good technique, ie. 50m or 25m distances. FLY DRILLS PROGRESSION: DAY 1, A.Kicking and Undulation Drill Practice on Pool Deck The Kicking action begins at the HIPS. The legs are held in a relaxed state together in the same plane as they are kicked downward. The knees bend with the lower leg following the upper leg and a whip extension which is carried through the lose ankles right to the toes. At this point the knees are hyper-extended. The legs are kept relaxed but straight on the upbeat. It is essential that the swimmer establish a feel for the dolphin kick that is used in the butterfly. 1. Stand on deck and demonstrate an UNDULATING MOVEMENT from shoulders down through the body. 2. The swimmer holds the GUTTER or SIDE of the pool and kicks up in down with the same action learned on the pool deck. The heals should just break the surface, the ankle and calf should not.

11 3.(Use a kick board), Swimmers hold it to their chest, push from the wall and undulate on their backs, looking towards their feet. 4.Kicking in the normal position, no board, face down, hands at the sides. Have swimmers go under water and kick on their stomach. Do not break water, kick only as far as they can without breathing and then stand up. After the swimmer take a breath, repeat the exercise across the pool. 5. (Use a kick board). Kick in an undulating manner down the pool, concentrate to have the legs straight at on the upbeat, bent on the down-beat. (Hold board half way). B. Advance Kicking Drills, 1. Kick on the side Apply the proper technique in regards to bend and straight leg action. This action gives a good feel of the water and does not bring the feet into contact with the surface.. A kick board may be used under the extended arm. 2. Kicking on the back, hands above head and then hand 90 degrees to the body. This is a good drill to loosen the legs and continue adaptation to the undulation movement. Make sure that all the kicks are carried to the tips of their toes. 3. Swimmer assumes a position lying on top of the water, no board; arm extended with thumb locked holding hands together. The head is held above water with the chin extended. The face is not allowed to go under nor hands separate. The proper kick is now attempted. The drill should be used for short distances of 15, 20 or 25m. Not long distances. 4. Vertical Kicking. The swimmer moves into the deep end of the pool, so the feet do not touch the bottom. He begins to undulate with short vigorous kicking action keeping index finger out of the water. It should be done in short intervals of duration. To make the drill more difficult and strengthen the kick the arms may be raised to the elbows or higher out of the water. DAY 2: C. Review Day 1(15 minutes duration) D. Arm Action Drills, The arm drills the same as the kick drills should be thought and practice on deck first so as a good stroke pattern can be establish. Note: The deck work and viewing DVD s in which top swimmers are performing the stroke and explanations, will allow the communication and understanding gap to be bridged properly. The swimmer must first of all understand what he is to do. During dry land practice, swimmer should not be rushed in the water until he is demonstrating proper understanding of arm pattern. As the swimmer began introducing the arms when practice in the water, the swimmer should be told not to kick but just to keep the legs relaxed and think only of the pull. The use of fins is very beneficial, not to kick with but to float the feet. Start by having the swimmers learn: 1. The Entry, extend his arms at shoulder width overhead. Hands are kept open with wrists and elbows up or slightly flexed. 2. The Pull, the palms must maintain a right angle to the water that the swimmer wishes to push backward. 3. The push begins using the triceps muscle The beginner butterfly swimmer should be told to push through under the hips until his thumbs actually touch the underside of his thighs. After the swimmer is used to coming through this far, he is told not to touch the leg anymore. 4. The Recovery, the hands come out of the water palms up, but are rotated to the palm down position (facing the water. The hands and forearms should remain relaxed and not strained on the recovery as they reach forward extending from the shoulders. The elbows are elevated as the finger tips enter the water, thumbs turned downward. An entry outside the shoulder line should be considered to be too wide and hands should not touch at entry. As mentioned before no breathing should be attempted at this point. The face is kept in the water, and full concentration is devoted to perfecting the arm stroke. If the swimmer must breathe, he is instructed to stop and stand up.

12 The arm recovery is made with a rapid movement, but not a snap, and the entry is smooth entry not a bang. E. Arm Action Drills for Stroke Technique and Timing(No Breathing) 1. Swim Butterfly with one Arm at the Side using one arm only. The kick is continued in a normal fashion. When reaching the end of the pool the swimmer changes. The purpose of this drill is to allow the swimmer to concentrate on the arm pattern. (It also helps with the timing). 2. Another variation will be to stroke three with right arm and three with left arm. 3. Another variation will be three and three and three full stroke. 4. Another variation will be three, three full stroke, three. 5. Swim Fly with flatter freestyle kick. This maintain good body position. 6. Swim three strokes above water, than on the third stroke go underwater completely and kick under water three times with hands held out in front, than back to the surface and. DAY 3 F. Review Day 2(15 minutes duration) G. Introducing Breathing, Many swimmers have problems with breathing, and the reasons for the problems are: The swimmer may lack flexibility in the shoulder and therefore feels restrained in his movements, and become a late breather. Other problem is caused when hips drop when trying to breathe. The swimmer should realize that the lift during the arms pull should bring the chin at surface of the water level, not higher, and at the same time the neck is stretched forward for the breath. As the hands begin the recovery phase the breath should end, and exhalation should begin. During the recovery phase the head starts to be lowered (part of the body undulation movement) reaching the lowest position at the start of the catch phase.exhalation should continue right to the end of catch phase. The head should be carried fairly low in the water, about ear level, but not under water. Usually the water is just above the forehead. A head held too high or too low will result in poor body position. Good butterflyers will kick with the heels of their feet just breaking the surface of the water. F. Advanced Drills for complete Stroke Technique and Timing 7. Swim Butterfly with one Arm at the Side using one arm only. The kick is continued in a normal fashion while the swimmer breathes every second arm pull, or every arm pull. Upon reaching the end of the pool the swimmer changes arm position and returns using the opposite arm. The purpose of this drill is to allow the swimmer to concentrate on the arm pattern. It also helps with the timing while making breathing easier. 8. Another variation will be to stroke three with right arm and three with left arm. 9. Another variation will be three and three and three full stroke. 10. Another variation will be three, three full stroke, three. 11. Swim Fly with flatter freestyle kick. This maintain good body position. Not to be used with young. 12. Swim three strokes above water, than on the third stroke go underwater completely and kick under water three times with hands held out in front, than back to the surface and repeat for the assigned distance. Day 4 G. Review Day 3(15 minutes duration) H. REVIEW Phases of the butterfly stroke: 1. Entry phase, 2. Catch phase, 3. Pull phase, 4. Push phase,

13 5. Recovery Note: The same acceleration takes place from catch phase through push phase as in Backstroke and Freestyle, caused by generated power through change in elbow angle and shift of body weight forward. The undulation movement serves as the prime activator for timing with the breathing, arm action and kicking relating in proper order. The elbows must be kept high at the catch with the hand preceding the elbow to hold the body position in the water. The head is raised and lowered with the breath. every stroke or every other stroke according to their own preferences. Various swimmers employ successful breathing every stroke and every other stroke according to their own degrees of body physiology, flexibility and buoyancy. The leg action is flexible and relaxed and works from the hips with a flexion of the knees at the start of the down beat leaving the feet near the surface from where they are whipped downward with a strong relaxed ankle snap at the depth of the kick. The downbeat of the first kick is as the hands enter the water with the downbeat of the stroke. The second kick is more powerful and usually known as the major kick. The hips are at the surface, the knees inverted and leg extended as they are lifted back to the surface (up kick). It is a must to keep body position at the surface, to minimize fatigue. The head begins to lift just after hand entry with the breath being completed as the arms pass at a right angle to the shoulders on recovery. Most of the air is exhaled while the head is under water. The chin is kept down and held low when not being raised for a breath. It can be observed that the swimmers establish a pattern with exact number of strokes per each length of the pool, which is normally constant, making the turns more consistent and on a full stroke. Should be stressed to the young butterflyers that halfstroking and kicking in turns costs a swimmer valuable time each turn. When a swimmer reaches the wall on a full-stroke, then he/she can push away as his/her legs swing under, by using the momentum he/she carries to the wall. I. Common Faults: 1. Improper timing usually is responsible for many stroke faults. 2. Head moving up and down which will keep hips to low and force shoulders to be recovered too high over the water. 3. Dropping the elbows during the pull phase of the stroke. This will result in losing the hold of the water and the arms will slip backward lessening the forward progress and lowering body position in the water. 4. The arms entering and pulling outside of the body at the waist releasing the water instead of pushing through. 5. Bending the knees on the upbeat of the kick bringing the feet and lower legs out of the water. 6. Arms entering outside shoulders without enough reach forward, often with elbows straighten to full extension. (Next issue I will discuss Breastroke ) THE THEORY OF PROGRESSIVE TIME IMPROVEMENTS or Don t Take This Too Seriously By the Late Bernie Wakefield According to some unknown contemporary philosopher, there are three degrees of untruthfulness. The first is Lies the second is Damned Lies and third is Statistics. This faintly amusing statement is supposed to show up that imposter, statistics, for what it really is. Statistics can be manipulated to display a proof, but more often than not, all that is shown is a meaningless list of random data. Nevertheless, from those often-messy figures, something may emerge of reasonable value. I do not have any fancy statistics to show you to promote my pet theory of progressive time improvements through the ages of growth. In fact, it can scarcely be described as even an empirical theory meaning, of course, that it is purely speculative.

14 Absolute science demands objective evidence before acceptance. All that I have is a period of experience stretching over a coaching career of around 30 years or so to base my precious little hypothesis on. Science would say, Not enough confirmation. Reluctantly, I would have to agree. However, despite the lack of positive documentation, I am about to let loose on you this unsound rationale, which is certainly going to reflect my lack of scientific discipline and love of self-indulgence. So I am going to call it Wakefield s theory of Chronological Age Progression in Times and Limits. C.A.P.I.T.A.L. What a splendid acronym! Over my coaching years, there appears a recurring theme that continues to plague my thoughts. It seems to me that a limit exists in terms of improvement of times and speed, over certain periods in chronological ages. That is nothing new, and we all know that variable states that limit or increase that progress. Two of those often enigmatic situations that frustrate coaches are... (a) Early maturity, which brings premature speed, and, (b) How much, how hard and when, do you impose the workload to achieve a systematic improvement? The truth (?) I am striving to establish is that there appears to be a demarcation of times (speed) the swimmer is limited to during a set period of age growth regardless of all those contrary modes of being. Perhaps that entire preamble requires some lucid interpretation. Let s create a hypothetical case and talk in actual figures. A solid indication of a regular improvement would be a drop in times by some two seconds per season for a particular 100m event. Which should be enough progress to satisfy a sensible Mum and Dad s expectations! Now, let s take a 10-year-old boy swimmer with a background of normal training and use the distance and stroke of 100m Freestyle as a base marker. My interpretation of normal training would be, up to five sessions weekly of around 1½-2 hour sessions with much of that time devoted to skill and stroke work. An average good time for that distance and stroke with that kind of training cycle would be around Let s assume he is about average in everything (whatever average means) like right size, training and attitude towards racing for his chronological age. He swims on until he is 18 years old at which time he is still average in speed, etc. (perhaps on the edge of making National Open Finals). The progression of time improvements in that eight-year time gap will be around 16 seconds or, let s stay with that word, average 2 seconds per year. Now that means, if our young friend, who is now 18, and the calculation correct, will be swimming 52.0 seconds for that distance. Just about right for the sprinter of good to excellent ability after eight years of careful but committed training from an early training background of reasonable but not extravagant workloads. My belief is that, for male swimmers, this 16-second time span can be extrapolated to fit Backstroke and Butterfly strokes as well, but an extra four seconds needs to be added for Breaststrokers. Female swimmers obviously cannot improve that much if you consider 1.08 to be an average good time for the female 100 Freestyle. At that age of 10, boys and girls are about equal in relation to swim power and speed. After that age, there is a significant difference between body strength and with it an increasing variance in times. So perhaps for the girls we can decrease that span down to 10 seconds for the three strokes and add the four seconds for Breaststroke only. At this stage I hope I have everyone subtracting madly to see what times their 10-year-olds are going to be doing at age 18. Please desist! It is not supposed to be an accurate prediction of times but a half-worked out theory that I have just invented in the last half-hour simply to point out certain things about training age groupers! In other words, take the first heading of this article (with tongue solidly set in cheek) and look a little closer at the second title. There are far too many physical variables to accurately propose that this is a principle to be taken dead set seriously. Something like this enters your head and you think Aha! or Eureka! or whatever you shout in moments of inspiration leap into the air with glee and think you have invented another Einstein-like theory. Like I said, it s all been done before. But it is a practical solution to explain to impatient parents how progression of time increases actually work and why their 11-year-old did not improve this year. Because (1) he didn t grow a millimetre and (2) (straight

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