Swimming Past 50 (Ageless Athlete Series)

394 Pages·1999·3.25 MB·English

by  Mel Goldstein

title: Swimming Past 50 Ageless Athlete Series
author: Goldstein, Mel.; Tanner, Dave
publisher: Human Kinetics
isbn10 | asin: 0880119071
print isbn13: 9780880119078
ebook isbn13: 9780585248066
language: English
subject Swimming for the aged.
publication date: 1999
lcc: GV837.3.G65 1999eb
ddc: 797.2/1/0846
subject: Swimming for the aged.
Page i
Swimming Past 50
Mel Goldstein
Past President, United States Masters Swimming
Dave Tanner
Indiana University Human Performance Lab
Ageless Athlete Series
Human Kinetics
Page ii
Library of Congress Cataloging-in-Publication Data
Goldstein, Mel, 1938-
Swimming past 50 / Mel Goldstein and Dave Tanner.
p. cm. -- (Ageless athlete series)
Includes bibliographical references (p. ) and index.
ISBN 0-88011-907-1
1. Swimming for the aged. I. Tanner, Dave, 1950- . II. Title.
III. Title: Swimming past fifty. IV. Series.
GV837.3.G65 1999
797.2´1´ 0846--dc21 99-12569
CIP
ISBN: 0-88011-907-1
Copyright © 1999 by Mel Goldstein and Dave Tanner
All rights reserved. Except for use in a review, the reproduction or
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Photographer (cover): W. D. Smith of Photo Smiths; Photographer
(interior): All photographs by Michael Lindsay unless otherwise
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Page iii
Dedicated to Doc and Marge Counsilman
Doc
Our Coach, Teacher, Mentor, and Friend
Marge
The inspiration for this book
Page v
Contents
Preface vii
Acknowledgments ix
Chapter 1 1
Swimming: Exercise for a Lifetime
Old Isn't What It Used to Be 2
Exercise Is a Choice 3
Exercise, Aging, and Performance 5
Fitness Swimming 8
Structured Training 9
Competitive Swimming 11
Chapter 2 15
Understanding Aging
How Aging Affects Physical Performance 16
Exercise Slows the Aging Process 23
The Potential of the Past-50 Swimmer 25
Chapter 3 31
The Basics of Swim Training
Stress and Adaptation 32
How to Use a Pace Clock 33
It Takes Energy to Exercise 36
The Five Types of Training 38
Chapter 4 47
Designing a Training Program
Periodization 48
Workout Structure 56
Training Volume 59
Training While Traveling 60
Chapter 5 65
Dryland Training
Strength Training to Prevent Injury 66
Page vi
Strength Training to Swim Faster 77
Stretching for Flexibility 88
Dryland Training to Improve Performance 97
Chapter 6 99
Swimming Injuries: Prevention and Treatment
Rest Is Good! 100
Preventing Injuries 106
Treating Injuries 109
Staying in Shape While Injured 112
Chapter 7 115
Realistic Goals for a Past-50 Swimmer
Swim Consistently 117
Make Swimming a Social Activity 117
Learn About Swimming 120
Perform Well 122
Participate 136
Chapter 8 141
A New Age of Swimming: Technology and Techniques
Modern Pools 142
The Latest Tools 144
Today's Rules 147
Innovations in Stroke Technique 151
Chapter 9 167
Sample Workouts
Workouts for a Winter Macrocycle 168
Workouts for a Summer Macrocycle 182
More Workouts! 195
Bibliography 196
Index 199
About the Authors 203
Page vii
Preface
Swimming is the ideal activity for lifetime fitness. Swimming Past 50
is intended to address the concerns of the serious swimmer over 50
years of age. The physiological benefits of regular exercise as a means
of slowing the aging process are well documented, but there are
emotional benefits as well. Because swimming is such a technical
sport, the potential for improvement in performance is tremendous,
even for swimmers in their 80s or 90s. At a time in life when most
physical capabilities are in decline, it is especially gratifying to see
improvement in a physical activity. In our years of teaching and
coaching swimmers over the age of 50 we've been constantly amazed
at the enthusiasm, willingness to learn, and stellar performances
achieved by people who picked up the sport later in life. For us,
sharing their joy is the most rewarding aspect of our job as teacher
and coach.
Swimming Past 50 is not a "learn to swim" book. There are already
several technical books on the market that cover the intricacies of
stroke technique in great detail, including one directed specifically
toward the older adult, Swimming for Seniors by Edward Shea, also
published by Human Kinetics. Dr. Shea, holder of several national
records in the 8084 age group, presents an excellent introduction to
swimming for the older adult who wishes to use the sport as a fitness
activity. Swimming Past 50 adds to the material in Swimming for
Seniors and covers in more depth the benefits of an intense, structured
training program, in order to prepare for competition. We also address
issues relevant to the past-50 swimmer that may not appear in books
aimed at younger audiences.
What is the potential of the past-50 swimmer? Can a 50-, 70-, or 90-
year-old really train hard, achieve top performances, and continue to