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Wb]v*UثV%hک])fӲC/Nn;k̳v]v*UثUk$yR ݆BfX/t1睊v*UثWb]v*ws 37R}W'H̲I4+SjZzQйa1DtwرD&ZثWbb]Rl"?s[ѩ tn]v*UثWb]>x.hh?@ٝ,8P݊v*UثWbb]v***UثWb۸b]v*UثX7OuM9erRj榪~.Oit20۹]kov*Uث&6iWW7WG ͱ5~wh`ɖ"1&1h5_əy;+-?əN-"c_w,Cȷ&fWy;+-?əN?fn'<-"c_w,Cȷ&fWy;+-?əN?fn'<-"c_bz5-ar%JFv>$Y2i0Y͛**UUثxXxXxWb]kov*U۸]v*UثVVWb]MNڟW;$+K:yqf sZ 'Z荋IN^xexx : h: OQuill96 Story Group ClassCHNKINK  TEXTTEXT STSHSTSHFSTSHSTSHVSTSHSTSH&FDPPFDPPFDPCFDPCSYIDSYIDSGP SGP INK INK BTEPPLC BTECPLC 0FONTFONTHSTRSPLC F&MCLDMCLDl4PL PL 6What happens when you stretch? When you stretch, you place the muscle and connective tissue (ligaments) under a lengthening process. To stretch effectively, you must relax the muscles while you re stretching them  the resistance to the stretch should come from the elasticity of the tissues not the contraction of the muscle. How important is stretching for swimmers? Stretching is an integral part of swimming. It allows swimmers to attain a full range of movements in the water and ensures that the muscles on the front and the back of the body are balanced. If the swimmers don t have the full range of movement because their muscles are tight, then they re going to expend more energy just trying to achieve their norm. That can lead to them overusing their muscles and ultimately to injury. Is it more important to stretch before or after training? Ideally, before and after. At the beginning of a session all swimmers should do a land based warm-up like skipping jogging and band work, then they should stretch for 10 to 15 minutes, do their swim sessions, then warm down and stretch again for 10 to 15 minutes. Ideally, this end stretch should be a bit longer than the first. What is the best time to stretch before a competition? The latest research has shown that stretching immediately before a race uses up essential energy in the muscles, mobility and blood flow is advised just before a race. Swimmers are also advised to prepared their bodies by skipping and stretching for 20 minutes before completing a effective warm up in the pool. THE IMPORTANCE OF STRETCHING FOR SWIMMERS 2H1° &,B H1°(T` 6( "$           ,9"D "H "p0& " $           ,9" D " & "H$           ,9"HD "")* "@M $           ,7 9"@M D "|@M& "$           ,9"D " H1°(8HXhx||||||||||hat happens when you stretch? When you stretch, you place the muscle and connective tissue (ligaments) under a lengthening process. To stretch effectively, you must relax the muscles while you re stretching them  the resistance to the stretch should com>DFN P 0246 >FP 0246 "" 9" "" 9">" " >"  " i" 9" i>"   " i" 7 9" i>" ttz+1Lp.@XnTimes New RomanSylfaenMangalVrinda Raavi Shruti Sendnya Latha GautamiTunga Angsana NewBatang MS MinchoPMingLiUSimSunEstrangelo EdessaMV Boli Gill Sans MTArial+ " "|" 1"c2"1"4"P"&""" " "t>  """ ""5%" " "|"1"1"5"4"Pc"_}"c"c"c "c "?  """ ""5%" "*""" ""n they should stretch9q