About Swimming

On the Pool Deck

Swimmers arrive on deck about 10 minutes before practice for light stretching team announcements.

Stretching

Stretching helps swimmers avoid muscle injury and improve range of motion in their joints. Warm muscles are most responsive to stretching. If you arrive at the pool already warmed-up from a walk, bike or other activity, go ahead and stretch those large muscles in the arms, shoulders, trunk and legs. If you arrive on deck cold, start with some shoulder shrugs, arm rotations, and other movements, saving more intensive stretching for later. Swimmers are also encouraged to stretch in the water while waiting for coaching instructions, and stretching after practice is an excellent way to reduce the build up of lactic acid in the muscles - the primary cause of muscle soreness.

In the Pool

All practices include a warm-up, main set and warm-down. Kick, pull or technique sets are sometimes added for skill development. Swimmers are grouped into lanes according to ability and the coach determines appropriate distances and speeds for each lane. A workout may include a total of up to 3,500 metres of swimming for the faster swimmers, but it's up to you to determine how far and how hard you want to go.

Equipment

As a minimum, you will need a swimsuit, goggles, towel and lock. We recommend one-piece suits for women and Speedo-style suits for men. Form-fitting suits are best as baggier ones will slow you down, but wear what's most comfortable for you. We periodically order team swimsuits with the Rideau Speedeaus logo. Many swimmers also use fins, hand paddles, flip-flops, nose plugs, ear plugs or a bathing cap, but these are optional.

Pool Etiquette

Swimming with a group in an organized practice is a new experience for many swimmers. Like any other group experience, cooperation and courtesy are key. Here are some pool etiquette tips.

Be aware of the swimmers in your lane and the lanes next to you.
Enter the pool after oncoming swimmers have made the turn and pushed off.
Stop if you must but, unless it's an emergency, wait for the wall and leave the centre of the lane open for those continuing.
Wait for oncoming swimmers to pass before crossing a lane.
Passing: Yield to faster swimmers, but remember that your relative speeds can change depending on the stroke or set. If you want to pass, wait until you're approaching the wall and then tap the person ahead of you on the foot. He or she should then stop at the wall and let you go by.
If you stop while others continue to swim in your lane, stand with your back to the lane buoy line–NOT against the end wall–so your lanemates can use the wall to turn.
Finishing a repeat: At the end of a repeat, move away so each swimmer can make it to the wall. This is not always possible, but try anyway.
Get to know the people in your lane and organize yourselves realistically from fastest to slowest, adjusting as needed when the stroke changes or if someone has less energy. Leave at least 5 seconds between swimmers when starting.
Draw energy from those around you and push each other but be aware of personal space.

One of the beneficial things about swimming with a group is that it helps to push you, to make you work harder. You swim harder to stay ahead of someone or to try to catch up. Nevertheless, don't invade the space of the person in front of you. If you catch up, maintain a reasonable distance, pass, or go ahead at the next repeat. Doing a turn and finding the next swimmer on top of you again and again is aggravating. If you do decide to go ahead, or if you are asked to go ahead, don't suddenly slow down once you are in front.
If you discover that you have violated some of these simple courtesies, please just accept your guilt, be responsible and change your ways! If you need to, ask your friendly on-deck coach for advice.