A couple weeks ago we posted our notes from a non physical standpoint from a Swim Clinic we attended in Oak Brook, Illinois. This post is going to focus more on the training notes as we turn our attention to getting started in August.
Hydration is something overlooked too much in swimming. There are a number of reasons why you may not get enough fluids in during the day. But what we heard from Jacqueline Berning is that you should roughly follow this:
- 16 ounces of water 4 hours before practice – probably around lunch time
- may need 16 more ounces 30 minutes before practice
- 24 ounces of fluid for every pound of body weight loss during the workout
And no we are not going to be weighing people nor are we going to be calculating sweat rate. Just something that everyone needs to be in tune with during the summer when it is hot in the pool and more so because we can not see you sweat while in the pool.
From a training standpoint we heard from some great coaches. But the major takeaway for me was that from Josh Davis. He said “Swimming is Math Science.” And he described it that way because of these three things you can do to get faster:
- Take fewer strokes
- Increase the stroke rate
- Get really good at underwaters
Sounds like a solid plan to me. He followed up with this comment:
“Train and sustain speed you want to obtain”
Another solid comment. This leads us to faster than race pace training. Maybe not everyday, but more than we have done in past seasons.