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How To Swim In A Hot Pool | Whiteboard Wednesday

How To Swim In A Hot Pool | Whiteboard Wednesday


Welcome to #WhiteboardWednesday and on
today’s episode we’re gonna talk about how to swim in a hot pool. We’ve all been
there before we show up to the pool or lake and it feels like a million degrees!
What happened get some ice in there or something! In this video we’re gonna
share five tips how you can manage swimming in hot water and the reason
this is important is because there are a number of different health risks by
swimming in hot water. What happens is your body and your lungs and your heart
they have to work harder to cool yourself down and if you’re exercising
and doing laps that can put a lot of stress on your body this body is gonna
end up feeling dehydrated you can feel light-headed and in the worst case it’ll
cause nausea and even heart failure so we don’t want to go to that extreme but
let’s think about what temperature should a pool actually be it if it’s a
competition pool as regulated by FINA the temperature should be between 25 and
28 degrees centigrade in Fahrenheit that’s about 77 to 82 degrees. Now if
it’s a more leisurely pool that has swim lessons the temperature might be closer
to 30 degrees centigrade anywhere in 82 83 84 85 degrees Fahrenheit and that can
feel really really tiring in the water and of course a hot tub is the hottest
anywhere from 37 to 39 degrees centigrade over 100 degrees Fahrenheit
so if you’re swimming in one of these pools or you show up to your pool and it
happens to be really hot how can you manage it and the first tip we’re gonna
say is add rest right you don’t have to change your workout
that dramatically but give yourself a little bit more rest to recover remember
your body is working harder to cool yourself down it’s not like you’re
giving yourself a break by adding some time on your intervals how can you do
that here’s an example set five 100’s freestyle on the 130 normally you’re
doing them on the 130 that should feel pretty easy you know the pool is hot
you’re feeling a little sluggish give yourself 10 seconds more rest do five
100’s on the 140 and you’re not really giving yourself that much more rest
because remember your body is working harder in the hot water so adding rest
is really going to make the workout actually comparable to what it was in a
colder pool and it to adding rest you can make the duration
the distance that you’re swimming shorter you don’t have to make the
actual workout shorter just make your repetitions shorter for example let’s
say you’re doing five 200s I am or five 200 freestyle pull instead of doing
five 200s what you originally planned or the workout that was prescribed to you
you can break that up into 10 100 so instead of five to hundreds IM do ten
one hundreds I am you can even do 20 50 s so there’s a number of different ways
that you can vary the workout to do the same distance but to give yourself more
rest or increase or shorten the duration so that your body has more chances to
recover. If you’re swimming in a hot pool I highly recommend focusing on your
technique if the pool that you assume that normally is frigid and one day it
happens to be really hot that can actually be awesome for you because you
can focus on doing drills. Drills are actually best done in a warmer pool
because your body has an opportunity to relax and really focus on one thing
giving yourself more time to recover at each end of the pool if you’re doing 25s or 50s to not get cold intense between each
repetition because oftentimes when you’re doing drills you’re not really
trying to push your body to the max you’re focusing on your technique so
focus on your efficiency focus on your stroke so the fourth tip is to make sure
you’re hydrating if you’re going to a hot pool make sure you’re hydrating
yourself before during and after and this rule applies even if you’re
swimming in a cold pool so regardless all the time you should be hydrating
we’ll leave a link to check out nutritional guidelines for swimmers and
athletes make sure you’re hydrating even if the workout is only 20 to 30 minutes
long if you’re used to swimming a 60 minute workout you should definitely
hydrate if the workouts only twenty or thirty minutes that still is long enough
to make you dehydrated hydrate before during and after the workout
now finally the fifth tip and this is my favorite tip it’s to incorporate dryland
training into the swim if you show up to the pool it’s really really hot you
don’t feel like doing the 2,000 3,000 5,000 10,000 meter workout those
prescribed incorporates some strength training out of the water with swimming
in the water here’s an example set you’ll go 10 push-ups out of
the water then you’re gonna follow that up with (2) 25s freestyle on the one-minute
interval you’re gonna use the swimming in the hot pool as a recovery for the
dryland then you’re gonna hop out of the water
you’re gonna go ten jump squats there’s a number of different variations for
squats and push-ups we’ll leave a link in the description for some of that
stuff and then you’re gonna go to more 25s freestyle on the minute to give
yourself recovery give yourself another two minutes rest and then repeat that
five rounds it may not seem like a lot but this workout will break even the
most accomplished athletes because you’re not only doing push-ups and
squats but you’re also swimming and you’re doing it all in the same time in
hot water but it allows you to feel really confident and really engage your
muscles so this is a thirty minute workout it’s only 500 meters there’s a
lot of work in there because you’re doing 50 pushups 50 squats make sure
your technique is absolutely perfect when you’re doing the the push-ups the
squats and the freestyle between a number of different variations if you’re
interested in more workouts like that we’ll leave one in the description of
this video but this was whiteboard Wednesday helping you navigate and
manage swimming in a super hot pool and before I forget there is a bonus to just
don’t swim if you feel like the water is just too hot and you won’t be productive
and you’re at risk of being dehydrated because you’re dehydrated before you
even started the workout just don’t swim take the day off do something out of the
water and then come back for the next day energized and ready to go another
fun fact if you want to cool a 10,000 gallon pool by just 5 degrees it’ll take
over 2,000 pounds of ice so simply putting a hose in or dropping ice not
really gonna solve it it might feel better
but check out our five tips on how you can manage swimming in a hot pool happy
swimming bye

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