Swimming may be the method of recovery for all athletes. You might think that it would not be beneficial if you are training hard in order to compete at your best level. However, there are many reasons why swimming is useful for recovering from exercise and performing well during competition.
Swimming helps with recovery because it reduces muscle fatigue and improves muscular endurance. This makes you able to train harder for longer periods of time without getting tired. Swimming also increases blood flow to the muscles, which allows them to recover faster than they otherwise would have been able to do.
It is very important that you get enough sleep before exercising again in order for your body’s energy levels to return back to normal. If you don’t get enough sleep, then you will feel fatigued and unable to perform well during the next session.
The most important thing to remember when swimming is that it is a very effective way of increasing your aerobic capacity. This means that it increases your ability to use oxygen efficiently while working out. Your heart rate will increase too, so this activity can be used as part of a regular cardiovascular exercise program. Swimming is easy on the joints, so it is great for people who want to stay fit but do not want to be bothered by sore and aching muscles the next day.
Swimming works out most of your major muscle groups, including your arms, legs, shoulders and core. Your back and neck will get a good stretch too, which can help to prevent soreness in these areas.
If you want an overall full body work out, then swimming is a great way to get it. You may not be able to lift heavy weights like you can on land, but you are still putting your body under a significant amount of physical stress. You will definitely feel it the next day. Remember to always warm up and cool down before and after your swim.
You can burn anywhere from 500 to 1500 calories per hour when swimming, depending on your weight, speed and distance. This means that you can lose weight quickly while having fun and staying fit at the same time!
There is another type of swimming called open water swimming, which takes place in either a lake or an area of water that is not exactly a pool. This type of swimming can be a lot of fun, but it does come with its own set of safety concerns. Be sure to always tell someone where you are going and when you expect to return. Take a buddy with you if possible so that you can keep each other safe.
Always swim with a partner. It will make the whole experience more fun and it will give you a better sense of security while you are out on the open water.
Now that you have finished reading this, you are now ready to move on to the next chapter.
Chapter 3: The Story So Far…
You have just completed the third chapter, now you can finally learn how to swim! This is a very important skill to learn if you want to survive your trip out at sea. You would not want to fall overboard and then suddenly find out that you cannot swim!
The first thing that you need to learn is the different strokes. You already know about the front crawl, but there are three other primary swimming strokes that you should now about. They are the backstroke, the butterfly stroke and the elementary backstroke. The front crawl is most effective for longer distances, but if you find yourself in a bad situation in the water, then one of these other four strokes will enable you to keep your head above the water and hopefully get to safety.
You will remember from the last chapter that your legs are much stronger than your arms. This is good to remember when swimming, as it means that you can use them to propel yourself through the water with a kick instead of always having to use your arms. You kick from side to side with your feet to move forward through the water.
The backstroke is one of the easier swimming strokes to learn. It is also good for getting you out of trouble if you find yourself in the water without knowing how to swim. For this stroke, start on your back and then bend your legs up towards your body. Stretch your arms out in front of you at shoulder height with your palms facing down. Now bend your legs and lift them up while at the same time using your arms and hands to pull your upper body forward.
This will cause you to shoot forward at quite some speed.
The butterfly stroke is a variation of the front crawl. It is considered to be an advanced stroke as it takes quite a bit of flexibility to pull it off properly. You need to bend your knees up towards your chest and tuck your arms into your body, near your hips. Then, stretch out your legs behind you and bring your arms out forward in a circular motion. This motion, combined with the momentum from your legs will shoot you through the water quite quickly.
The elementary backstroke is one of the easier strokes to learn. For this one, simply lay on your stomach in the water and then bring your arms forward while kicking your legs backwards. Repeat the process by bringing your legs forward and then your arms backwards. While not particularly fast, it can easily get you to safety if you do not know how to swim in a hurry.
Finally, the most important stroke to learn is the dog paddle. This is the simplest form of self-rescue and one that you will definitely need to know. If you find yourself in deep water and unable to swim, then this simple trick will get you to safety. To do the dog paddle, simply bend your knees up towards your chest and then straighten them out again while using a circular motion with your arms to move forward a bit. Repeat this process until you get to safety.
Now that you know about the different swimming strokes, its time to put them into practice.
Which swimming strokes do you wish to learn first?
You may learn the: front crawl, backstroke, dog paddle or elementary backstroke.
The backstroke is a very useful skill to learn especially if you are ever in a situation where you need to keep your head above water. It’s also fairly easy to learn and maintain.
The front crawl is quite a tricky one to learn but it’s great for longer distances when you need a bit more speed than the elementary backstroke offers.
The dog paddle is simple but it will definitely save your life in a potential emergency. If you don’t already know this one, we strongly advise you learn it now.
The backstroke is a pretty simple move to pull off. All you need to do is lie on your front in the water and then move your arms and legs in a rhythmic motion which will propel you through the water easily. Most people find this move very natural and easy to learn.
To perform the front crawl you’re going to need a lot of space and a swimming pool as it is an advanced stroke. What you need to do is lay on your front in the water with your arms stretched out in front of you and your legs stretched behind you. Then thrust your arms forward while moving your legs backwards. Next, pull your arms back while moving your legs forward. Repeat this process to move yourself through the water.
Remember, if you’re ever in a situation where you need to get out of deep water, this is the stroke you want to use!
Swimming is one of those rare skills that can literally save your life in a survival situation. If you are ever caught out in the wilderness without a boat and find yourself near large body of water, knowing how to swim could even save you from drowning!
Now that you know how to swim it’s time to get practicing. Remember the more you practice, the easier all these moves will become and the sooner you’ll be able to save lives!
Promise yourself that you’ll come back and teach the others.
You’ve completed the Swimming Skill achievement and unlocked this badge! Tip: Try playing another game to unlock other badges.
You’ve not only gained the ability to swim, but you’ve also unlocked the ability to dive underwater for long periods with the press of a button!
Now that you’re a pro at swimming, you can teach the others and help them through this learning process quicker than you did.
Who else would you like to teach the swimming skill to?
You may choose one of the following: Kyle, Jenny, Lil, Davin, Greg, Tom, Brian, Nerples or Carter.
Once you have chosen who you want to learn swimming from your skills and knowledge, take your patient underwater and perform the action shown on screen. Just remember you need to keep your patient’s head above water at all times.
If you find that you are struggling to do this, try moving closer to the side of the pool where you can stand. Alternatively, you can choose your patient to be one of your companions which will allow you to touch them and help hold them up.
The Swimming skill is a very useful ability which can save your life should you ever find yourself in a situation where you need to go underwater.
Choose which of your friends you wish to learn this ability.
You’ve successfully taught someone else the art of swimming! You should continue to practice this skill yourself as it may come in useful later. Perhaps you could teach a group of friends or allies so that if anyone finds themselves in danger of drowning, you can offer help.
You’ve now unlocked the Full Swimsuit outfit! To change into this outfit, visit your wardrobe.
You’ve also unlocked the ‘Teaching’ ability. This allows you to teach any of your friends any skill that they don’t already know, provided that you have a high enough skill level to teach it to them!
You may now choose to learn a new skill, or meet with friends and teach them the skills you currently know.
Note: Your swimming skill has increased to 8!
You’ve increased your swimming skill to a sufficient level to be able to offer some protection against drowning to your friends. You can now offer your services as a teacher to them!
Whilst you could teach many of the other skills that you know, it might be wise to choose the most appropriate skill for the situation you and your friends are likely to face.
You now have the choice of teaching either First Aid, Chemistry or Swim Training.
Note: You can only teach one skill at a time.
Once you have decided which skill to teach, you need to choose who to teach it to. You can choose from Lucy, Tom, Ashton, Dana, Mark or Jordan.
You’ve taught your chosen friend or allies the First Aid skill, enabling them to help you in certain situations where your medical expertise may be able to aid you both!
Whilst there’s many situations where this skill may help you, it’s worth remembering that you’re now unable to teach any other skill until you’ve unlocked it in the normal way!
You need to choose whether to concentrate on teaching one of your other skills to your friends, or to unlock another skill in its entirety.
Which skill would you like to teach next?
Are you choosing to concentrate on teaching a skill to your friends, or would you prefer to unlock another skill entirely?
Note: If you choose to teach a skill, you will not be able to unlock another skill until you have taught it to one of your friends!
You’ve decided to concentrate on teaching a skill to the people that are closest to you.
Which one would you like to teach?
Would you prefer to teach them how to cook first? Or would you prefer to teach them how to fish, providing you with a useful source of food in the near future?
You’ve managed to teach your friends an important skill which could help you all survive.
Which skill did you choose?
Was it Teaching, Tennis, or Target Shooting?
You’ve taught your friends the art of target shooting. You can now teach them how to ski!
The final skill left to unlock is First Aid.
Which do you choose?
You’ve decided to focus on teaching the people closest to you how to fish, which will provide you all with a useful backup food source and additional strength in numbers should you need to defend yourselves against potential threats.
Which of your friends do you think would most benefit from this skill?
You’ve decided to teach Lucy how to fish. This makes the most sense as she seems the most outdoorsy and physically capable of the group. You hold a short class teaching her what fish are safe to eat and how to clean them, after which she heads off into the woods with a few fishing rods. You hope she’ll be back with some fresh fish for dinner.
The final skill you have left to unlock is the ability to teach othere people First Aid. This will allow them to patch you up more effectively if you’re sick, injured or wounded in some way.
However, there are still many other skills you could teach to your closest friends first.
Will you concentrate on teaching one person how to fish first? Or will you spread the knowledge around and try to teach everyone a skill so that no-one is left out?
You’ve decided to spread the knowledge around, and teach various people a range of different but essential skills.
Which of these would you like to teach next?
You’ve managed to teach your friends all the useful skills they need to survive! Everyone is capable of fishing, cooking, building and cleaning now. The only skill left to unlock for everyone is first aid!
Once you’ve unlocked that, you’re done! Congratulations!
Once you’ve unlocked First Aid for everyone, you start thinking about what you want to do next.
The world is your oyster – what do you want to do with it?
The world has been ravaged by the Dead. You’re all just trying to survive but there’s more than that – there’s nothing keeping you here.
Why stick around in a world where the living are treated like cattle? Why not board a boat and find a new place to call home? Where would you like to settle?
You’ve decided that the time has come to leave the Deadweather Ranch for somewhere new. After discussing it with everyone, you decide to head to one of three places: The islands of Fiji, the mountains of Tibet or the plains of Kenya.
Where will you go?
You’ve arrived at your destination. Now all you have to do is make a home for yourself in this new place.
What will you do here?
Your story ends here. Thanks for playing!
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Training regimes and recovery monitoring practices of elite British swimmers by S Pollock, N Gaoua, MJ Johnston, K Cooke… – Journal of sports …, 2019 – ncbi.nlm.nih.gov
Effects of three tapering techniques on the performance, forces and psychometric measures of competitive swimmers by SL Hooper, LT Mackinnon, EM Ginn – European journal of applied …, 1998 – Springer
… and metabolic responses to a simulated synchronized swimming routine in senior (> 18 years) and comen (13-15 years) national level athletes by S Bante, GC Bogdanis, C Chairopoulou… – Journal of Sports …, 2007 – researchgate.net
Recovery time profiling after short-, middle-and long-distance swimming performance by A Piras, M Cortesi, F Campa… – The Journal of …, 2019 – cdn.journals.lww.com