Swimmers Stretching Before You Swim?



Should Swimmers Stretch Before Training or Racing?
Should Swimmers Stretch Before Training or Racing?

From – http://swimming.about.com/od/stretching/a/stretch_before.htm

Is it a good idea to stretch before you get in the swimming pool?

By Mat Luebbers, About.com

Is it a good idea to stretch before you get in the swimming pool?

How many times have you seen swimmers stretching before they get in the pool? I can’t count that high! Should all this stretching be taking place?

We have been told that flexibility is important for increased performance ability and to decrease the occurrence of injury. Is it? It may be more important to stretch at the right time – or it might be a waste of time.

While you should never base all your decisions on one report, a series of recent studies, like the one in a recent “The Physician and Sportsmedicine” show that stretching before exercise does not decrease the risk of injury. A report in the August issue suggests that increased warm-up is probably more valuable.

Others say you should warm-up, stretch, then get back in and swim some more laps. Still others say wait until after your workout because stretching decreases the muscle’s ability to generate force for some period of time after the stretch has been performed; you will be slower after you stretch, until your muscle recovers. Another line of reasoning is that stretching before a workout only returns a muscle to its normal level of exercise flexibility. To gain flexibility, stretches must be performed after the muscle has been fully warmed up and is already at its greatest current level of flexibility, most likely after a workout has been completed.

So what do you do? I recommend:

* a short, 10 to 15 minute swim session warm-up
* a brief, 5 to 10 minute stretching session
* back in the swimming pool for the rest of the warm-up

Follow-up with additional stretching after completing your workout as part of your cool-down routine.

During a meet, limit stretching before your event to a few seconds to help you relax after you complete an in-pool, pre-event warm-up. No warm-up pool? Then do some other gentle activity to increase blood circulation and raise the temperature of your muscles, do that slight, gentle stretching, then get up and swim fast!

Swim On!


Coming Soon

ISM Sailfish Swimathon
Saturday, November 28th

Welcome to the Sailfish Swim Club Swimathon!  It is a fun activity for all of our swimmers and the ISM community as a whole. It gives the kids a chance to set goals, and strive to exceed those goals (coaches will help with setting goals).  These goals will be set based on squad level and development. Our objective for Swimathon is twofold:

  1. Ensure that the swimmers have a positive experience and can demonstrate their increased ability in the sport.
  2. Help the swim club raise funds for charity and for equipment as well as awards.

We hope that each swimmer will participate in the Swimathon to the best of their ability. Thank you very much for your participation!







GRADES 1-4 2:15pm 3:30pm 2:30-3:30pm TBA
GRADES 5-8 3:15pm 4:30pm 3:30-4:30 pm TBA
ISM COMMUNITY 4:15pm 5:30pm 4:30-5:30 pm TBA
GRADES 9-12 5:15pm 4:30pm 5:30-7:30 pm TBA


1. Swimmers may start collecting pledges as soon as they receive the pledge sheets. Reminder: Pledge sheets need to be turned in on Swimathon day. Pledges may be made by anyone.
2. Each sponsor making a pledge should write their own name, pledge per lap, and maximum pledge or set amount pledge. Swimmers may collect the pledge in advance but must keep pledges until all are collected.
3. On the day of the Swimathon, each swimmer MUST have an adult lap counter/ supervisor, to keep track of the number of laps completed. Swimmers will not be able to swim if they don’t have an adult supervisor. Each group will swim during a specified period in our pool. Each lap is 25 meters.
4. During the Swimathon, swimmers are allowed to stop as needed for toilet and water breaks. If a swimmer needs to stop they simply move to a corner of their lane or get out of the pool so that other swimmers may continue unimpeded. Older swimmers are encouraged to stop as little as possible. Do note that swimming aids of any form are not allowed.
5. Upon completion of the Swimathon, students will get their lap count approved. A volunteer will record each student’s lap total on their pledge sheet and return it. Students may then collect outstanding pledges. Please pay the pledges to the school cashier into the Sailfish Account as well as return the pledge sheets to the ISM Sailfish Swim Club by Friday 11th December, or on the day of the event.
We look forward to all our participants having a great time! For questions or concerns, or to volunteer, contact Andy Astfalck, Head Coach at astfalcka@ismanila.org

Download swimathon information sheet and pledge form from our Public Website.




ISM Sailfish and Varsity Swimming