Science of Swimming Faster

617 Pages·2015·10.13 MB·English

by  Riewald

Science of
Swimming
Faster
Scott Riewald, PhD
Scott Rodeo, MD
Editors
Human Kinetics
Library of Congress Cataloging-in-Publication Data
Science of swimming faster / Scott Riewald, PhD, Scott Rodeo, MD, editors.
pages cm
Includes bibliographical references and index.
1. Swimming--Training. 2. Swimming--Physiological aspects. 3. Sports sciences--Juvenile literature.
I. Riewald, Scott A., 1970- II. Rodeo, Scott.
GV838.67.T73S45 2015
797.2'1071--dc23
2014045348
ISBN: 978-0-7360-9571-6 (print)
Copyright © 2015 by Scott Riewald and Scott Rodeo
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any
form or by any electronic, mechanical, or other means, now known or hereafter invented, including
xerography, photocopying, and recording, and in any information storage and retrieval system, is
forbidden without the written permission of the publisher.
This publication is written and published to provide accurate and authoritative information relevant
to the subject matter presented. It is published and sold with the understanding that the author and
publisher are not engaged in rendering legal, medical, or other professional services by reason of
their authorship or publication of this work. If medical or other expert assistance is required, the
services of a competent professional person should be sought.
The web addresses cited in this text were current as of March 2015, unless otherwise noted.
Acquisitions Editor: Tom Heine; Developmental Editor: Cynthia McEntire; Managing Editor:
Elizabeth Evans; Proofreader: Sarah Wiseman; Copyeditor: Bob Replinger; Indexer: Nan N. Badgett;
Permissions Manager: Martha Gullo; Graphic Designer: Kim McFarland; Cover Designer: Keith
Blomberg; Photograph (cover): Zuma Press/Icon SMI; Photographs (interior): Photos provided
by the authors, unless otherwise noted; chapter 20 photos © Human Kinetics; Visual Production
Assistant: Joyce Brumfield; Photo Production Manager: Jason Allen; Art Manager: Kelly Hendren;
Associate Art Manager: Alan L. Wilborn; Illustrations: © Human Kinetics; Printer: Sheridan Books
Human Kinetics books are available at special discounts for bulk purchase. Special editions or book
excerpts can also be created to specification. For details, contact the Special Sales Manager at Human
Kinetics.
Printed in the United States of America 10 9 8 7 6 5 4 3 2 1
The paper in this book is certified under a sustainable forestry program.
Human Kinetics
Website: www.HumanKinetics.com
United States: Human Kinetics Australia: Human Kinetics
P.O. Box 5076 57A Price Avenue
Champaign, IL 61825-5076 Lower Mitcham, South Australia 5062
800-747-4457 08 8372 0999
e-mail: [email protected] e-mail: [email protected]
Canada: Human Kinetics New Zealand: Human Kinetics
475 Devonshire Road Unit 100 P.O. Box 80, Mitcham Shopping Centre
Windsor, ON N8Y 2L5 South Australia 5062
800-465-7301 (in Canada only) 0800 222 062
e-mail: [email protected] e-mail: [email protected]
Europe: Human Kinetics
107 Bradford Road
Stanningley
Leeds LS28 6AT, United Kingdom
[phone]
E5192
e-mail: [email protected]
I would like to thank my wife, Suzie, and children, Maddox and Callie,
for all their patience, love, and support during the process of bringing
this book together. You bring me energy, and this project wouldn’t
have happened without you. —Scott Riewald
This book is dedicated to my wife, Christine, and children,
Sarah, Scott Jr., Caitlyn, and Mark, in recognition of their
unwavering love and support. They are the anchor that provides
perspective about what is truly important in life. —Scott Rodeo
Contents
Preface . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .vii
Part I Swimming Mechanics and Technique
Chapter 1 Fluid Dynamics, Propulsion, and Drag . . . . . . . . . . 3
Timothy Wei, Russell Mark, and Sean Hutchison
Chapter 2 Freestyle Technique . . . . . . . . . . . . . . . . . . . . . . 23
Ross H. Sanders and Carla B. McCabe
Chapter 3 Backstroke Technique . . . . . . . . . . . . . . . . . . . . . 51
Russell Mark
Chapter 4 Breaststroke Technique . . . . . . . . . . . . . . . . . . . . 71
Russell Mark
Chapter 5 Butterfly Technique . . . . . . . . . . . . . . . . . . . . . . 87
Ross H. Sanders and Carla B. McCabe
Chapter 6 Techniques for Starts and Turns . . . . . . . . . . . . . . 97
Andrew Lyttle and Brian Blanksby
Chapter 7 Analyzing Strokes Using Computational Fluid
Dynamics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .123
Matt Keys, Andrew Lyttle, Brian Blanksby, Liang Cheng,
and Koji Honda
Part II Physiological Aspects of Training
and Competition
Chapter 8 Energy Systems and Physiology . . . . . . . . . . . . . .147
J.M. Stager, Jonathon Stickford, and Kirk Grand
Chapter 9 Periodization and Planning . . . . . . . . . . . . . . . . .173
Scott Riewald
iv
|
Contents v
Chapter 10 The Effect of Tapering on Performance . . . . . . . 199
Iñigo Mujika and Andrew M. Stewart
Chapter 11 Competition-Day Strategies . . . . . . . . . . . . . . . . 225
Scott Riewald
Chapter 12 Analyzing Elite Swimming Performances . . . . . . .241
Jodi Cossor
Chapter 13 Overtraining and Recovery . . . . . . . . . . . . . . . . .261
Randall L. Wilber
Part III Applied Sport Sciences
Chapter 14 Nutrition: Fueling for Performance . . . . . . . . . . . 285
Charlene Boudreau
Chapter 15 Performance Enhancers and Doping Control . . . . 305
Jennifer L. Reed and Andrew L. Pipe
Chapter 16 Swimming Psychology: Merging Mind and
Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 327
James Bauman
Chapter 17 Growth and Development . . . . . . . . . . . . . . . . . .353
Anne Pankhurst
Chapter 18 Sports Medicine: Swimming Injuries
and Prevention . . . . . . . . . . . . . . . . . . . . . . . . . .371
Courtney Dawson and Scott A. Rodeo
Chapter 19 Sports Medicine: Illnesses and General Health . . 381
Margo Mountjoy
Chapter 20 Strength and Conditioning for Performance
Enhancement . . . . . . . . . . . . . . . . . . . . . . . . . . 401
Scott Riewald
}
vi Contents
Part IV Considerations for Special Groups
Chapter 21 Adolescent Swimmers . . . . . . . . . . . . . . . . . . . . .451
Jordan D. Metzl and Morgan A. Busko
Chapter 22 Masters Swimmers . . . . . . . . . . . . . . . . . . . . . . 467
James W. Miller
Chapter 23 Female Swimmers . . . . . . . . . . . . . . . . . . . . . . 489
Jaci L. VanHeest
Chapter 24 Open Water Swimmers . . . . . . . . . . . . . . . . . . . 501
Steve Munatones
Chapter 25 Adaptive Swimmers . . . . . . . . . . . . . . . . . . . . . 525
Brendan Burkett
References . . . . . . . . . . . . . . . . . . . . . . . . . . . . 549
Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 578
About the Editors . . . . . . . . . . . . . . . . . . . . . . . 589
About the Contributors . . . . . . . . . . . . . . . . . . . .591
Preface
Welcome to Science of Swimming Faster, a unique book that blends the
theory of swimming science and medicine with practical application.
How many times have you read an article or book chapter describing some
aspect of sport science and swimming yet walked away asking, “How am
I supposed to apply this information with the athletes I work with?” Sci-
ence of Swimming Faster aims to break down that barrier and bridge the gap
between theory and practice—providing just enough theoretical foundation
to show that the authors know what they are talking about before diving
in to discuss what the information means to the swimmer in the water, the
coach on the pool deck, or the parent in the stands.
The world of swimming has changed considerably over the past decade.
We have seen the introduction of revolutionary new suits that have had a
significant effect on performance. We’ve watched athletes take advantage
of performance-enhancing substances, sometimes legally and sometimes
illegally, to achieve a competitive advantage. We’ve seen modifications to
the ways that athletes and coaches approach training and stroke technique,
leading to faster and faster times. We are seeing increasing professional-
ization of swimming at the elite level. No stone is left unturned to achieve
peak performances, and more attention and importance are placed on such
areas as performance nutrition and sport psychology. Greater consideration
is given to dissecting stroke technique and analyzing race performances to
milk every drop of speed out of an athlete. It is true that as athletes get to
the Olympic level, everything affects performance. We are now seeing this
increased level of interest in the sport sciences and sports medicine funnel
down to collegiate, high school, and age-group swimmers as well as to
masters swimmers and triathletes. All swimmers seem to want to know
what they can do to swim faster and more efficiently, while staying healthy
and injury free. Science of Swimming Faster will help athletes and coaches of
all abilities gain scientific insights that will positively affect performance.
Purpose
If you perform a search of the research literature related to swimming, you
would quickly find hundreds of studies on myriad topics. But what can
you do with this information? Most coaches and athletes simply don’t have
time to read and digest every research study that is published. Couple this
with the fact that scientific articles do not typically present information in
a user-friendly format, and it’s easy to see why staying abreast of the latest
advances can become a frustrating endeavor.
vii
}}
vviiiiii RPreefefarceences
But those studies contain a lot of good information—if only it could be extracted
and put in a format that is easy to understand and related directly to challenges
faced by coaches and athletes in the real world of swimming. Enter Science of
Swimming Faster. The information contained here is presented in an easy-to-
understand manner, using swimming terminology and examples that will be
familiar to coaches, athletes, and parents. Training suggestions and sample exer-
cises make the information real and usable right out of the box (or book). As an
added benefit to those who want to delve more deeply into a specific topic, each
chapter provides a comprehensive reference list that will direct you to the most
current research and publications.
Whether you are coach, a swimmer who swims competitively, or a swimmer
who swims just to stay fit, you will benefit from the content in this book.
Content
Science of Swimming Faster is organized into four sections. Part I overviews the
technical aspects of swimming. Chapters are dedicated to understanding the
mechanics of swimming—that is, how swimmers generate propulsive force while
reducing drag—and looking closely at stroke-specific aspects of technique. These
chapters present the latest scientific information, from in-pool studies to computer
simulations of performance. Additionally, this section looks at new and emerg-
ing technologies and ways in which they can be used to dissect the intricacies of
stroke technique and improve in-water performance (chapter 7).
Part II focuses on training and competition. The question has often been asked,
“What is the best way to prepare for competition, and do I really have to train
three hours a day to compete in a race that lasts less than two minutes?” This
section of Science of Swimming Faster looks at how the body responds to training
and what can be done to prepare the body optimally for competition. Chapters
are dedicated to topics such as the physiology of swimming, planning and peri-
odization, and tapering. Information is presented about how elite athletes swim
their races and what coaches and athletes can focus on to improve performances
on race day.
Part III addresses other areas of sport science that have an effect on perfor-
mance—areas such as nutrition, sport psychology, and injury and illness pre-
vention. All these areas are important to swimming performance, but they are
sometimes swept under the rug in favor of focusing only on technique or training.
Also included is a chapter on growth and development and ways to maximize the
long-term development of swimmers. Growth and development is a theme that
weaves through almost every chapter in the book because it affects how athletes
should be viewed and trained. As has been stated many times, young athletes
are not simply small adults. How a coach trains a 10-year-old will differ dramati-
cally from what the same coach would do with a 20-year-old. Remember that no
matter how talented a 12-year-old is, he is not a fully mature Michael Phelps, and
he should not be trained in the same way.
|
Preface ix
Finally, part IV addresses special swimming populations like the female athlete.
We identify specific differences between males and females that coaches should
keep in mind when working with this group of athletes. Additional chapters are
devoted to masters swimmers, age-group swimmers, open water swimmers, and
adaptive swimmers. No other resource on the market attempts to consolidate this
type of information and present it in one place, let alone share ideas on how best
to work with these athletes on the pool deck.
All in all, this is a one-of-a-kind book, and we hope you enjoy it. We’re confi-
dent that the information contained in Science of Swimming Faster will lead you,
whether you are a coach or an athlete, to new levels of performance.