Getting into the swim
If there’s one positive to come out of the Covid-19 pandemic it’s that people have realised you don’t need all the bells and whistles to get in some exercise. In the second part of this Sunday News and Stuff series tied to Auckland’s Round the Bays event,
WITH 15,000 kilometres of coastline and numerous pools on the mainland, there’s no shortage of liquid in New Zealand offeirng you the chance to make an attempt at swimming. The act of moving through the watermight look effortless and graceful but it can be highly technical and provide a lung-bustingworkout.
French-born, Wellingtonbased swimming coach Benoit Lavignewas six when he first got into swimming. For him, it wasn’t such a streamlined entry into the pool.
‘‘My parents booked me for swimming lessons because I was living near the sea next to a dangerous estuary formed by the mouth of the Seine River. In the beginning I was so afraid of the water and made such a fuss that my parents stopped the lessons for a year.’’
He finally returned to the water at eight and has since competed at a national level in both freestyle and butterfly. Now 45, he trains three times per week and regularly competes in bothmasters championships and ocean swims.
For those looking at getting into swimming for exercise, he says to ‘‘be patient and enjoy the process.’’
‘‘Swimming is 80 per cent about technique and 20 per cent about fitness. Work on developing the best possible technique first then focus on your fitness.’’
There are several strokes for moving efficiently through the water. InNew Zealand, it’s common for the overarm, sidebreathing stroke of freestyle to be taught first, but Lavigne recommends breaststroke for beginners.
‘‘Breaststroke is a great survival stroke which allows you to swim forward with your head above the water. That way you see where you are going and without having to keep your face in the water.’’
The stroke can be performed comfortably during slower, longdistance swims as well as fastpaced workouts. It is also credited for greatly improving
lung capacity.
But before you even dip your toes in the water and contemplate the tricky timing of the breaststroke arm sweep and whip kick, there are some basic exercises you can do at home. Lavigne says breathing exercises are particularly important for those new to swimming.
‘‘Swimming is unique because our face spends the majority of time in the water, meaningwe have to control our breathing at all time. Learning how to exhale is crucial in swimming. Very few novice swimmers exhale properly into the water. Nearly all beginners hold their breath underwater, which stops them from relaxing and swimming a long time.
‘‘Holding your breath tenses you up. When you breathe out you release that tension. Imagine you’re having a stressful day and someone tells you to take a deep breath – it’s not when you take the breath in that you feel better, it’s when you let it go. Whenever your face is in thewater, exhale constantly and smoothly.’’
Lavigne advises that it doesn’t matter whether you exhale through your mouth, nose, or both.
‘‘When your face is in the water you should be exhaling all the time in one constant stream of bubbles.’’
For an at-home breathing practice he recommends inhaling deeply and quickly through themouth only and then exhaling constantly and smoothly through either your mouth or your nose or both together.
Once you do jump in the pool, Lavinge suggests that beginners spend about half an hour in the water at least three times aweek.
‘‘Swimming is a long process but very rewarding as you can continue improving your technique and fitness throughout your life.’’
Deciding between the pool and the ocean is another important decision for those lacking confidence in the water. Lavigne says beginners should build the best possible confidence and stroke techniques in the pool first.
‘‘In the ocean, swimmers should always swim with a buddy in a supervised environment and between the flags. They should contact available beach or pool lifeguards to be aware of any potential risks such as rip currents and weather conditions.’’
For the best results and safety reasons, he advises that beginners should learn with professional swimming teachers and in deep pools.
‘ When your face is in the water you should be exhaling all the time in one constant stream of bubbles.’ BENOIT LAVIGNE