Jane Katz - Swimming for Total Fitness: A Complete Program for Swimming Stronger, Faster, and Better

The advice and exercises in this book are intended to be used only in conjunction with the advice of your own personal physician. Because of the differences in physical conditioning from individual to individual, your doctor should make sure that these exercises are safe for you. Consult your physician before performing this or any other exercise program.

Previous editions of this book were published in 1981 and 1993 by Doubleday. This edition reprinted by special arrangement with Doubleday.

Swimming for Total Fitness. Copyright 1981, 1993 by Jane Katz and Nancy P. Bruning. All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without written permission from the publisher. For information, address: Broadway Books, a division of Random House, Inc., 1540 Broadway, New York, NY 10036.

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The Library of Congress Cataloging-in-Publication Data has cataloged the previous edition as: Katz, Jane.
Swimming for total fitness : a progressive aerobic program / by
Jane Katz with Nancy P. Bruning; illustrations by Phillip Jones.
Updated.
p. cm.
Main Street Books.
1. Swimming. 2. Physical fitness. I. Bruning, Nancy P.
II. Title.
GV837.K355 1992
797.21dc20

92-31877

eISBN: 978-0-307-78611-1

v3.1

THIS BOOK IS DEDICATED
TO ALL SWIMMERS
PAST, PRESENT, AND FUTURE.
MAY YOUR JOIE DE LEAU
ALWAYS BE PART
OF YOUR JOIE DE VIVRE!

A CKNOWLEDGMENTS

S ince Ive been swimming all my life, acknowledging everyone who has contributed in some way to the information found between the covers of this book seems a more formidable task than writing the book itself! But here goes. Id like to thank:

• My parents, Leon and Dorothea, who introduced me to the wonders of the water at a very early age.
• My sisters, Elaine and June, who have always been supportive of my swimming endeavors, and have shared their expertise as well.
• Particularly my brother Paulformer All-American and international swimming champion at Yale University, who, in his coaching career, has brought the La Salle College swimming team to its first conference championship since 1966for sharing his theories and techniques with me.
• My nephews, Stephen, Jason, Justin, and Austen, who continually share their fun in water.
• Nancy P. Bruning, whose writing expertise and love of swimming have helped in large part to make this book possible; Lindy Hess; Gerry Helferich, my initial editor (a.k.a. that swimming maniac); to Phillip Jones, whose illustrations help prove that one picture is worth a thousand swimming lessons.
• Michele Martin, Theresa Horner, and Katharine Chang for initiating and carrying out this updated state-of-the-art version of our book, to Kacy Tebbel for copy editing, Marysarah Quinn and Patrice Fodero for book design, Peter Kruzan for cover design, and to Liz Kurnetz.
• Lisa Harbatkin and Stuart Kampel, for their assistance in the initial stages of the book.
• Linda Ayache for her help in typing the manuscript.
• All the doctors and consultants who were generous enough to contribute their time and expertise in answering our questions.
• To Dr. Willibald Nagler, for his timely comments in the Foreword.
• To Gil Rogin and John Butterfield for their quotable quotes.

and finally all my swimming and dry-land buddies who have given me their support and feedback over the years: the various staff members and officials of the U.S. Masters Swimming Committee, Inc., including June Krauser, Ted Haartz, Enid Uhrich, John Spannuth, Suzanne Rague, and Dorothy Donnelly; the past and current presidents of the International Swimming Hall of FameBuck Dawson, the late John B. Kelly, Jr., and Dr. Sam Freas; the members of the CCNY (my alma mater!) swim team and its staff, Jim Sinocchi, Greg Kincheloe, and particularly Elaine Fincham and coach Marcello Rodriguez; the swimmers of the Empire Swim Club and its inaugural president, Jim Forbes; fitness and competitive swimmers around the world; also Phil Moriarity, former coach at Yale University; Dr. Herbert L. Erlanger; Pat Earle; Dr. Michael Ross; Bob Fine; Louise Dembeck-Neiman; Dr. Paul Hutinger; Margaret A. Johnson; Fran Hare; Patti Robison; Roz Heitner; Elizabeth Nichol; Leslie Porte; and finally all my students and professional colleagues with whom Ive had the pleasure to teach and work.

C ONTENTS

by Willibald Nagler, M.D., F.A.C.P.

F OREWORD

T hroughout history, water has been used to promote and restore health. In aqua sana est (Water is healthy) was chiseled by the Romans into the walls of their baths. And, whatever reasons the Romans had for crediting water as a source of well-being, we now know that its physical properties have a health-promoting effect. This promotion of health through swimming has been the spark behind the work of Dr. Jane Katz. In her book she sets forth a fitness program using modern training methods developed from her experience as both a teacher and a competitive swimmer. This book, which is addressed to the fledgling swimmer as much as to the experienced one, shows swimming to be a satisfying and healthy way to physical fitness.