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Olympic gold medalist Rowdy Goins is widely recognized as the “voice of float“For him Informative commentary on NBC, Now sharing his expertise Encourage older persons and those returning to the water after a long break.
Gaines, three-time gold medalist 1984 los angeles gamesStrongly believes in its unique advantages. “I’m certainly biased, but I would put swimming ahead of any other exercise, especially as we age,” Gaines said. The Associated Press. “And swimming is one of the few sports you can do forever.”
Goins, who set 10 world records between 1978 and 1984 and was a prominent figure in American sprinting, was unable to compete in the 1980 Moscow Olympics due to the American boycott.
Goins, now 66, says his 90-year-old father, Buddy, who is preparing for an upcoming competition for older swimmers, probably hasn’t swum seriously in 70 years. Gaines’ tips stay away from complicated stroke mechanics or detailed training plans, instead focusing on practical advice for those returning to the pool after decades away.
Clear your goggles, get in the pool, grab your kickboard and let’s get inspired.
mastering your technique
It is important to prioritize proper technique. While most recreational swimmers prefer freestyle (front crawl), Gaines’ advice extends to breaststroke, backstroke and butterfly. For freestyle, he advocates long, smooth strokes rather than short, choppy strokes, with an emphasis on keeping the head aligned with the body in the water.
“The water rewards efficiency,” explained Goins, who captured his three gold medals in the 100 free and two relays. “It has nothing to do with strength. I think a lot of first-timers feel like they have to push their way through the water and that’s not true.”
embrace patience
Building distance and endurance should be a gradual process. Although decades ago you may have once swam non-stop for 30 minutes, that won’t happen after a long break. Start with a simple 200-yard (or meter) workout. Swim 25 yards (or meters), then rest until your heart rate returns to normal. Repeat this eight to 10 times, then, as Gaines advises, “get out of the pool.” He cautions against overdoing it in the beginning, which can lead to frustration.
“You don’t want to overdo it at first and then get frustrated and think you can’t do it,” he said. “You need to increase your total distance little by little.” The ideal goal is a 20-30 minute workout, three times a week, as consistency is key to developing a feel for the water. “Three days a week is the sweet spot,” he said. “If you’re working less than three days a week, it’s really hard to develop the consistency you need.”
prevent injuries
Common sense dictates a proper warm-up. This should ideally be done on dry land before entering the water, consisting of stretches, shoulder exercises and some strength training. Shoulder pain is a common complaint among swimmers, making it important to distinguish between pain and fatigue. “You have to listen to any pain,” Gaines insisted. “Pain is very different from fatigue or stress. Pain is real. If you’re feeling fatigue and stress, that’s good. If you’re feeling pain, that’s bad.” If discomfort arises, stop and make changes to your routine. For freestyle swimmers, Gaines suggests integrating the backstroke to loosen the shoulders and build strength, noting that the breaststroke is also lighter on the shoulders, unlike the demanding butterfly.
mental games
Gaines places an important emphasis on keeping swimming enjoyable and promoting relaxation in the water rather than fighting the water. “Learn to feel the water,” he advised. “The small goal of just feeling the water is far more important than many other things. Swimming is not easy. You will not always feel good swimming. But you will feel great when you are done.” He also advocates varying workouts in terms of time, distance and strokes to maintain interest and engagement.
Hydration and Training Support
Swimmers should stay hydrated, even though this is not a problem for recreational swimmers. Water increases sweating, and a warm pool (about 80 °F or 27 °C is ideal) can increase dehydration. Gaines also recommends using training aids like swim fins, paddles or pull-buoys to add variety to sessions. “I don’t really like swimming, but I love the feeling of swimming,” Gaines admitted, a surprising revelation from an Olympic champion. “I crave that feeling when I get out of the water. It’s the endorphins. It’s definitely mental for me.”
Goins himself swam six days a week, covering distances of 2,000 to 2,500 yards (or meters), with varied routines of freestyle, backstroke, breaststroke and kicking. He believes variety is important for recreational swimmers, because “swimming can get boring.” However, he concluded, “Swimming can be almost meditation, even three days a week, for the recreational swimmer.”