Recreational Swimming Versus Laps
Like walking, many people think they can swim the way they've always swum and call it a workout, but the truth is, to turn your swimming into an exercise program, you need to think slightly more scientifically.
The four competitive strokes are the crawl (freestyle), backstroke, breaststroke, and butterfly. Two strokes that are less strenuous and can provide a type of swimming rest are the sidestroke and elementary backstroke. Each stroke involves an upper shoulder or arm action, and a lower hip or leg-kick action with proper mechanics.
Freestyle is the most efficient stroke of them all, and the one most swimmers use for fitness. Butterfly is the most technically challenging and requires the most flexibility and coordination. Because it is the most physically demanding, it cannot be sustained for long periods of time. The backstroke also requires and improves flexibility and can feel like the greatest stretch of your life. Each arm reaches over and behind your head, enters the water at full extension above your head, and pulls down along the side of your body to your upper thigh. The breaststroke is fun to do and requires good timing. But if you have sore knees, you might avoid the breaststroke because of the lateral movement involved in the kick.
Swimming efficiently comes from practicing your technique. Even accomplished swimmers devote time to the basics. Swimming is considered to be 70 percent dependent on mechanical efficiency, and 30 percent on fitness ability. Efficient swimmers can stroke and glide quickly across the pool using as few as twelve strokes, versus the twenty or more it can take for less efficient swimmers. The power originates from the center of the body's mass, the hips.
If you ever find yourself with an injury that keeps you from playing sports or doing your regular workout, give swimming a try. Depending on the injury, you can still usually swim. And even if you have a leg or arm injury, you can swim using paddles, fins, or a kickboard, allowing your noninjured parts to do the work.
Regardless of the stroke you choose, you want to create a productive glide, a smooth, continuous, advancing motion. Your reward is the fun, the feel, and ease of swimming like Flipper (the dolphin and TV star in the 1970s).
Another way to enjoy and enhance your swimming experience is to swim with the Masters. Masters swim is an organized group that meets to swim structured workouts made up of intervals and technique drills. Many communities that have a public recreational pool offer a Masters swim program. Masters groups meet several times a week at many locations and offer instruction, motivation, support, social interaction, and fun. Ask your local schools, community centers, and athletic clubs or gyms about Masters programs at their pools.
If you join a Masters team, you can compete if you're so inclined. Many groups train for competitions and swim meets. Racers compete against others of the same gender and similar age.
