Science of Swimming Faster PDF
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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. 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Box 5076 57A Price Avenue Champaign, IL 61825-5076 Lower Mitcham, South Australia 5062 800-747-4457 08 8372 0999 e-mail: 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 Butterfy 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 elcome to Science of Swimming Faster, a unique book that blends the Wtheory 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 signifcant 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 modifcations 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 effciently, while staying healthy and injury free. Science of Swimming Faster will help athletes and coaches of all abilities gain scientifc insights that will positively affect performance. Purpose If you perform a search of the research literature related to swimming, you would quickly fnd 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 scientifc 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. vi viii } 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 beneft to those who want to delve more deeply into a specifc 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 ft, you will beneft 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-specifc aspects of technique. These chapters present the latest scientifc 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 specifc 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 conf- 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.
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