by John Bladon

Winter training is often disrupted by sickness. Swimmers will normally get sick 3 times a year. Swimmers who become sick more that 3 times a year are above the norm and should look carefully at their routine and adjust if necessary. In general the peak times for sickness are when temperature changes occur (spring/autumn or when travelling to different climates). When swimmers become sick their immune system becomes depressed and they become susceptible to the next illness. Hard training can also suppress the immune system; this can create a cycle which compounds itself throughout the season.

The following points will help to keep the swimmers healthy:

• Swimmers should ensure they avoid sick people. Take action; keep your distance from sick people.

• Be aware of early warning signs. A sore throat is often the first sign. Take immediate action, increase rest, ensure that your diet is good and taking additional vitamins can help. Early action can reduce the time that you are sick by up to 50% (3 days instead of a week).

• Communicate to coach/parents if you feel more tired than usual or you are starting to feel sick.

• Do not train when sick, hard training depresses the immune system. It is better to rest and recover quickly than continue to train. If you train you will spread the illness and lengthen the time before full recovery.

• Train at the appropriate pace. Low pace aerobic training stimulates and strengthens the immune system. High range aerobic work stresses the immune system. When training ensure that you training at the correct intensity level by monitoring your heart rate.

• Keep warm when leaving the pool (shoes & hat). Most of your body heat is lost through your head and feet. A scarf keeps the throat warm; this is normally the first sight of infection.

• Blood tests once or twice a year detects iron deficiencies and symptoms of over training.

• Check your resting heart rate. If you monitor your resting heart rate in the morning when you get up you will be aware of your normal rate. If this rate is higher that normal it is a sign that your body is stressed. This can be due to exams, social stress, over training but normally illness.