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Water dumbbells

Some manufacturers produce dumbbells made of foam for use in the water. They add resistance like paddles or gloves, but you can release them quickly after a set and then grab them again when you're ready. Water creates lots of resistance, and so water dumbbells will make you stronger if you use them consistently. They're fun!

Noodle

A noodle is a flexible, tube-shaped flotation device that you can wrap under your arms or around your waist to keep you buoyant so that you can keep moving in the water (kids love to play with them). The advantage of being able to keep moving is that you can work on your stroke without fatigue and increase your strength and endurance.

Aqua jogger

Aqua jogger is a flotation device that you wear like a belt. Like a noodle, it permits you to keep on moving without fatigue, so that you can work on your stroke as well as your strength and aerobic fitness, but it's more heavy-duty than a noodle and will accommodate heavier people and create more resistance. Aqua joggers also allow you to participate in water aerobic classes and water running without having to know how to swim or break frequently.

Water treadmill

Did you read that right? Yep, water treadmill. There are two types. One is a device that you install in your pool that works with a propeller to create a current of water that you swim in place against (okay, it's not really a treadmill, but you do swim in place). This type is a great training aid and is also used for rehabilitation, but it is very expensive, depending on the model and whether you have it installed when your pool is being built or in an existing pool. The other type is a treadmill that is designed for use in water. You walk on it just like any land-based treadmill, only there is less strain on your joints because of the water. This type of treadmill is frequently used in rehabilitation. See the resources section or search online for "water treadmill" to learn more.

There is one other option for swimming in place, and it's inexpensive. Swim stretch cords attach to the side of a pool and to your body so you can swim without

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going anywhere, or they come with a drag belt (sort of like a mini-parachute) that catches water as you swim and drag it behind you. Both are fine options for getting a great workout.

What are the benefits of swimming?

There are plenty of reasons to swim! Here's a list that should get you motivated.

Low impact

There's no ground impact when you swim, and so you protect the joints from stress and strain. In fact, the Arthritis Foundation strongly recommends swimming and water activities for this reason, so much so that they sponsor water classes all over the country (check http://www.arthritis.org for information). Water aerobics classes are also desirable for this reason, because even if you do jump and hit the bottom of the pool, you do so with less force because you're buoyant in the water. Not only that, but if you wear or hold a flotation device during a water aerobics class, the impact is even less.

Can be continued for a lifetime

Because there's no impact with swimming, it can be continued for a lifetime. If you check the United States Masters Swimming (http://www.usms.org/) Web site for age categories of their swim competitions, you will find a 100to 104-year-old age group! And the master of fitness, Jack La Lanne, who died in 2011, reportedly still swam one hour every day at age 93!

Builds cardiorespiratory fitness

Swimming improves endurance. In one study of sedentary middle-aged men and women who did swim training for 12 weeks, maximal oxygen consumption improved 10% and stroke volume (the amount of blood pumped with each beat which indicates heart strength) improved as much as 18%.

Builds muscle mass

In a study of men who completed an eight-week swimming program, there was a 23.8% increase in the triceps muscle (the back of the arm). My take on muscle mass and swimming is that if you have been doing no resistance exercise at all and you start to swim, you will certainly get more toned and you may even gain mass like the

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men in this study. But even without the gain in mass, it's well worth the strength and tone that you will almost certainly gain.

An alternative when injured

When athletes are injured, particularly in the lower extremities, they are frequently told to swim to maintain their fitness level. Swimming helps them stay in shape, and it's even part of the rehabilitation. That's because the resistance of the water makes the muscles work hard without the strain or impact that is experienced on land.

It's a break from the summer heat

There's nothing like it during the hot days of summer, whether it's at the beach or in the pool. It's relaxing, the movements are smooth and rhythmic, and it's a great workout.

It's a family affair

Swimming and other water activities are something the entire family can share. With rising levels of obesity in children as well as adults in the United States, family physical activities and good role-modeling may be one way to stem the epidemic of inactivity and obesity facing our nation.

Burns calories

Swimming burns lots of calories, anywhere from 500-650 per hour depending on how efficiently you swim (you burn more flopping around than swimming cleanly!) and how buoyant you are (the more body fat you have, the more you float and the fewer calories it takes to swim). Very early and original research on swimming and calorie expenditure showed that swimming, regardless of the stroke, burned about 89% of the calories burned during running and 97% of the calories burned during cycling for the same time period. Stated another way, swimming burns about 11% fewer calories than running but only 3% fewer calories than biking. One important caveat about this data is that calorie expenditure is dependent on the intensity of exercise, and so it's entirely possible to burn more calories swimming than running in the same period of time as long as you swim hard enough, and particularly so if compared to running at light intensity.

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Changes to the sport

Swimming times have dropped over the years due to better training techniques and to new developments.

The first four Olympics were not held in pools, but in open water (1896 – The Mediterranean, 1900 – The Seine River, 1904 – an artificial lake, 1906 – The Mediterranean). The 1904 Olympics' freestyle race was the only one ever measured at 100 yards, instead of the usual 100 meters. A 100-meter pool was built for the 1908 Olympics and sat in the center of the main stadium's track and field oval. The 1912 Olympics, held in the Stockholm harbor, marked the beginning ofelectronic timing.

Male swimmers wore full-body suits until the 1940s, which caused more drag in the water than their modern swimwear counterparts did. Competition suits now include engineered fabric and designs to reduce swimmers' drag in the water and prevent athlete fatigue. In addition, over the years, pool designs have lessened the drag. Some design considerations allow for the reduction of swimming resistance, making the pool faster. Namely, proper pool depth, elimination of currents, increased lane width, energy absorbing racing lane lines and gutters, and the use of other innovative hydraulic, acoustic, and illumination designs. There have been major changes in starting blocks over the past years. Starting blocks used to be small, narrow and straight but throughout time they have become bigger and wider and nowadays the surface of the block is angled towards the swimming pool. In addition, starting blocks now have a "lip" which is a raised, slanting platform situated at the rear of the main block. This enables the swimmer to adopt a crouched position at a 90 degrees angle and push off with the rear leg to increase their launch power.

The 1924 Summer Olympics were the first to use the standard 50-meter pool with marked lanes. In the freestyle, swimmers originally dove from the pool walls, but diving blocks were incorporated at the 1936 Summer Olympics. The tumble turn was developed by the 1950s and goggles were first used in the 1976 Olympics.

There were also changes in the late 20th century in terms of technique. Breaststrokers are now allowed to dip their heads completely under water, which allows for a longer stroke and faster time. However, the breaststrokers must bring their heads up at the completion of each cycle. In addition, a key hole pull in the

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breaststroke start and turns has been added to help speed up the stroke. There have been some other changes added recently as well. Now off the start and turns, breaststrokers are allowed one butterfly kick to help increase their speed. Backstrokers are now allowed to turn on their stomachs before the wall in order to perform a "flip-turn". Previously, they had to reach and flip backwards and a variation of it, known as a "bucket turn" or a "suicide turn", is sometimes used in individual medley events to transition from backstroke to breaststroke.

Records

The foundation of FINA in 1908 signalled the commencement of recording the first official world records in swimming. At that time records could be established in any swimming pool of length not less than 25 yards, and records were also accepted for intermediate distance split times from longer distance events. Today World Records will only be accepted when times are reported by Automatic Officiating Equipment, or Semi-Automatic Officiating Equipment in the case of Automatic Officiating Equipment system malfunction.

Records in events such as 300 yd, 300 m, 1000 yd, and 1000 m freestyle, 400 m backstroke, and 400 m and 500 m breaststroke were no longer ratified from 1948.

A further removal of the 500 yd and 500 m freestyle, 150 m backstroke, and 3×100 m medley relay from the record listings occurred in 1952.

In 1952, the national federations of the United States and Japan proposed at the FINA Congress the separation of records achieved in long-course and short-course pools, however it was four more years before action to came into effect with Congress deciding to retain only records held in 50 m pools as the official world record listings.

By 1969 there were thirty-one events in which FINA recognised official world records – 16 for men, 15 for women – closely resembling the event schedule that was in use at the Olympic Games.

The increase in accuracy and reliability of electronic timing equipment led to the introduction of hundredths of a second to the time records from 21 August 1972.

Records in short course (25 m) pools began to be officially approved as "short course world records" from 3 March 1991. Prior to this date, times in short course (25

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m) pools were not officially recognised, but were regarded a "world best time" (WBT). From 31 October 1994 times in 50 m backstroke, breaststroke, and butterfly were added to the official record listings.

FINA currently recognises world records in the following events for both men and women.

•Freestyle: 50 m, 100 m, 200 m, 400 m, 800 m, 1500 m.

•Backstroke: 50 m, 100 m, 200 m.

•Breaststroke: 50 m, 100 m, 200 m.

•Butterfly: 50 m, 100 m, 200 m.

•Individual medley: 100 m (short course only), 200 m, 400 m.

•Relays: 4×100 m freestyle, 4×200 m freestyle, 4×100 m medley.

Вibliography

1.Maglischo, E.W. Swimming Fastest; Human Kinetics: Champaign, IL,

USA, 2003.

2.Haljand, R. Competition Analysis: 2012 European Junior Swimming

Championships. Available onnline: http://www.swim.ee/competition/2012_antwerp/antwerp2012.html (Accessed on 4 December 2015).

3.Smith, D.J.; Norris, S.R.; Hogg, J.M. Performance evaluation of swimmers: Scientific tools. Sports Med. 2002, 32, 539–554.

4.Komar, J.; Lepretre, P.M.; Alberty, M.; Vantorre, J.; Fernandes, R.J.; Hellard, P.; Chollet, D.; Seifert, L. Effect of increasing energy cost on arm coordination in elite sprint swimmers. Hum. Mov. Sci. 2012, 31, 620–629.

5.Sanders, R.H. Kinematics, coordination, variability, and biological noise in the prone flutter kick at different levels of a “learn-to-swim” programme. J. Sports Sci. 2007, 25, 213–227.

6.Payton, C.J. Motion analysis using video. In Biomechanical Evaluation of Movement in Sport and Exercise: The British Association of Sport and Exercise Sciences Guidelines; Payton, C.J., Bartlett, R., Eds.; Routledge: Abingdon, UK, 2008; pp. 8–32.

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7.Phillips, E.; Farrow, D.; Ball, K.; Helmer, R. Harnessing and understanding feedback technology in applied settings.Sports Med. 2013, 43, 919– 925.

8.Mooney, R.; Corley, G.; Godfrey, A.; Osborough, C.; Newell, J.;

Quinlan, L.R.; ÓLaighin, G. Analysis of swimming performance: Perceptions and practices of us-based swimming coaches. J. Sports Sci. 2015.

9.Callaway, A.J.; Cobb, J.E.; Jones, I. A comparison of video and accelerometer based approaches to performance monitoring in swimming. Int. J. Sports Sci. Coach. 2009, 4, 139-153.

10.Dadashi, F.; Crettenand, F.; Millet, G.P.; Seifert, L.; Komar, J.; Aminian, K. Automatic front-crawl temporal phase detection using adaptive filtering of inertial signals. J. Sports Sci. 2013, 31, 1251–1260.]

11.Davey, N.; Anderson, M.; James, D.A. Validation trial of an accelerometer-based sensor platform for swimming.Sports Technol. 2008, 1, 202207.

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