U.S. President Donald Trump said on Saturday (May 23, 2026) a deal with Iran had been “largely negotiated,” with the proposal including opening the crucial Strait of Hormuz, though the agreement was “subject to finalisation.” “An Agreement has been largely negotiated
A person who approached a White House security checkpoint and began firing at officers has died, according to federal officials. The U.S. Secret Service said in a statement late on Saturday (May 23, 2026) that, according to a preliminary investigation
Pakistani woman says corporate culture makes employees feel guilty for taking leave: ‘Rest needs justification’A Pakistani woman said corporate jobs made employees feel guilty for taking paid leaves they were allowed to use. Published on: May 24
This crunchy veggie rice paper pancake is the perfect quick-fix snack for sudden hunger cravings at home: Full recipeFrom crispy edges to flavour-packed bites, try this veggie rice paper pancake recipe for an ultimate comfort snack for lazy evenings. Updated on: May 24
Amazon techie earning ₹11 lakh/month has 1 house in US, 4 properties in India, Range Rover — but no emergency fundAn Amazon employee earning close to $300,000 feels financially insecure despite significant savings and investments. Published on: May 24
Olympic gold-medalist Rowdy Gaines has tips for older swimmers, or if you're returning to the pool
Olympic gold-medalist Rowdy Gaines has swimming tips if you're an older swimmer, or returning to the pool after years away.
Gaines won three Olympic gold medals at the 1984 Los Angeles Games and is widely known as the “voice of swimming” for his coverage of the Olympics with American network NBC.
Swimming is an all-around exercise with water providing mild resistance. It's low-impact, offers a complete workout and is suitable for all ages.
“Of course I'm biased, but I will stack swimming against any other exercise out there, especially as we age,” Gaines told The Associated Press. “And swimming is one of the few sports you can do forever.”
Gaines missed out on a shot at winning a handful of medals at the 1980 Moscow Olympics, which the United States boycotted. Gaines set 10 world records between 1978 and 1984 and was the heir in American sprinting to Mark Spitz and a predecessor to Michael Phelps.
Gaines is 66 and said his 90-year-old father, Buddy, is back training for a meet for older swimmers early next year. He said his father has not swum seriously in, perhaps, 70 years.
Gaines stayed away from advice around strokes, detailed workout plans, and specific training suggestions. His tips are geared for older swimmers and those retuning after a long layoff — perhaps decades.
Defog your goggles, slip into the pool, grab your kickboard and let's get motivated.
Take time to work on your technique. Most recreational swimmers use the freestyle stroke, also known as the front crawl. But his advice also applies to breaststroke, backstroke and butterfly.
With freestyle, Gaines preaches taking long, smooth strokes — not short, choppy ones. And for freestyle swimmers, keep your head in the water and aligned with your body.
“Water rewards efficiency,” said Gaines, who won his three gold medals in the 100 free and two relays. “It has nothing to do with power. I think a lot of first-timers feel like they have to power their way through the water and that is not true.”
Build distance and endurance slowly. Maybe a few decades ago you could swim non-stop for 30 minutes. You won't be able to after a long time away.
Start with a 200-yard workout. Swim 25 yards and rest until your heart rate slows. Do this eight to 10 times “and then get the heck out of the pool,” Gaines said.
“You don't want to overdo it to start with and then get frustrated and think you can't do it,” he said. “You need to increase your total distance little by little.”
Gaines suggested the goal is a 20-30 minute workout, three times per week. Swimming relies on getting a feel for the water, which requires steadfastness.
“Three days a week is the sweet spot,” he said. “If you are doing less than three days a week, it's really tough to develop the consistency you need.”
This is common sense, but take time to warm up. Do this on dry land, perhaps, before hitting the water. Do stretches, work your shoulders, and work on some strength training.
It's no secret that some swimmers experience lots of shoulder pain.
“You have to listen to any pain,” Gaines said. “Pain is a lot different than fatigue or strain. Pain is real. If you are feeling fatigue and strain, that's good. If you are feeling pain, that's bad.”
If something hurts, stop and change your workout.
If you swim freestyle, Gaines suggested adding in a bit of backstroke to loosen the shoulders and add strength. Breaststroke in also easier on the shoulders. Butterfly, however, is tough on the shoulders.
Gaines emphasized keeping it fun and getting comfortable in the water. Not fighting it.
“Learn to feel the water,” he said. “The small goal of just feeling the water is much more important than many other things. Swimming is not easy. You are not always going to feel good swimming. But you are going to feel great when you're done.”
He also emphasized varying your workout — meaning time, distance and strokes to keep in fun and interesting.
Swimmers need to stay hydrated. It's not generally a problem for recreational swimmers, but swimmers perspire while swimming. The warmer the pool, the more this might be a problem.
Gaines reminded that pool temperatures vary, but 80 degrees F is about right. Warmer temperatures can lead to more dehydration.
He also suggested training aids such a swim fins, paddles or pull-buoys, which are also another part of adding variety.
“I really don't like to swim, but I love the feeling of being done,” Gaines said. “I crave that feeling when I get out of the water. It's the endorphins. It's definitely mental for me.”
Gaines said he swims six days a week, usually between 2,000 and 2,500 yards . He said about 40% is freestyle with three 20% sections of backstroke, breaststroke and kicking.
“You want to have variety for that recreational swimmer because swimming can be boring,” Gaines said. “However, swimming can almost be meditation, even for that three-day a week, recreational swimmer.”
Follow 's Be Well coverage, focusing on all aspects of wellness, at /hub/be-well
This article was generated from an automated news agency feed without modifications to text.
Source: HindustanTimes
Related Posts: Olympic gold medalist puts $1 The Indian village which saw the homecoming of one of the world's oldest rebels How Did A Prayagraj Medical Gold Medalist Become JeM Commander Did Simone Biles delete X account amid Riley Gaines controversy Swimming-McIntosh signs off from stellar world championships with fourth gold Steve Smith Wants Olympic Gold Novak Djokovic Targets Olympic Gold Defense At LA 2028 Zubeen Garg Dies After Seizure While Swimming In Singapore Singer Zubeen Garg died in Singapore while swimming Boy goes swimming outside Mumbai mall as rainfall turns roads into rivers
With big-budget spectacles and larger-than-life action becoming the norm, one upcoming Hindi film is now aiming for something Indian cinema has rarely explored in a full-fledged way… alien horror. Actor Akshay Kumar is set to headline Samuk, a sci-fi thriller centred around extraterrestrial
11 hours ago
Kara OTT release: Dhanush's ₹50 crore heist film gets digital release in less than a month; when and where to watchKara OTT release: Vignesh Raja's Tamil film starring Dhanush and Mamitha Baiju was released in theatres on April 30. Know when and where to stream it online. May 24, 2026
11 hours ago
The Supreme Court on Saturday registered a suo motu case in connection with the death of a woman in Madhya Pradesh, whose family has alleged that her in-laws harassed her for dowry, reported The Hindu. Chief Justice Surya Kant and Justices Joymalya Bagchi and Vipul Pancholi will hear the case on
11 hours ago
Rare lung transplant at Apollo saves a life; spotlight on India's organ donor shortageRare lung transplant at Apollo saves a life; spotlight on India's organ donor shortage Published on: May 24, 2026 10:33 AM IST PTI Share via Copy link New Delhi, A year ago, every breath felt borrowed
11 hours ago
Editorial independence is core to our work. Some links may earn us a commission, without influencing our opinions.These countertop organisers, crockery pick and jars can give your kitchen a Pinteresty spin by keeping the clutter awayTurn your kitchen into a photo-ready space with stylish organisers
11 hours ago
Indian athletics witnessed a historic evening in Ranchi as Tejaswin Shankar became the first Indian ever to breach the 8000-point barrier in decathlon at the Federation Cup on Saturday. The 27-year-old produced a sensational all-round performance to finish with 8057 points
11 hours ago
The Centre released draft rules for the Viksit Bharat – Guarantee for Rozgar and Ajeevika Mission (Gramin) Act, 2025 for public consultation. The rules focus on governance, grievance redressal, and transitioning from MGNREGA to the new rural employment scheme
11 hours ago
The National Threat Analytics Unit of the Indian Cybercrime Coordination Centre (I4C) has warned of a sophisticated phishing campaign impersonating Apple tech support to target whose devices have been lost or stolen, officials said on Saturday.The I4C, which functions under the Union Home Ministry
11 hours ago
Sachin Tendulkar praised his son Arjun's IPL debut for Lucknow Super Giants. Arjun Tendulkar showed patience and skill in his first match. He bowled well and took a wicket. Sachin Tendulkar expressed pride in his son's performance and attitude
11 hours ago
White House shooting suspect claimed to be ‘real’ Osama bin Laden, threatened Trump online: ReportOsama bin Laden was the founder and leader of the terror group Al-Qaeda, which was reportedly responsible the 9/11 attacks. Updated on: May 24, 2026 11:02 AM IST By Anita Goswami Share via Copy
11 hours ago
May 24, Birthday Horoscope: Here's what the tarot cards have in store for youIf your birthday falls on May 24, here’s what your year ahead looks like, as per Tarot. Published on: May 24, 2026 11:00 AM IST By Kishori Sud Share via Copy link If you were born on May 24
11 hours ago
George Russell may have delivered the perfect answer to mounting pressure at Mercedes. After a fiery sprint race clash with championship-leading teammate Kimi Antonelli earlier on Saturday, the Briton bounced back in style to grab pole position for Sunday’s Canadian Grand Prix — edging the
11 hours ago
BJP candidate Debangshu Panda is leading significantly in the Falta assembly constituency repoll. After five rounds of counting, Panda has secured a lead of over 14,000 votes against his CPI(M) rival. The repoll followed allegations of EVM tampering and irregularities during the initial polling
11 hours ago
The suspect in a shooting near the White House was killed in an exchange of fire with Secret Service agents on Saturday evening, officials have confirmed. BBC's US media partner CBS has named the suspect as Nasire Best, a 21-year-old man who was known to the Secret Service and had a documented
11 hours ago
CPI(M) MP raises concerns over CBSE's digital evaluation, seeks interventionCPI(M) MP raises concerns over CBSE's digital evaluation, seeks intervention Published on: May 23, 2026 5:22 PM IST PTI Share via Copy link New Delhi, The Rajya Sabha leader of the CPI, John Brittas
11 hours ago
Imagine enjoying a decadent, fudge‑like treat that also supports your hormones, libido, and menstrual rhythm, all while being packed with collagen, magnesium, adaptogens, and lignan‑rich omega‑3s. These Seed Cycling Hormone Bliss Balls are designed around the simple yet powerful practice of
11 hours ago
Weekly Love Horoscope for May 24-30, 2026: The stars brings positive energies for these zodiac signsWeekly Love Horoscope for May 24-30, 2026: This week asks for patience, trust, and emotional resilience. Published on: May 24, 2026 7:30 AM IST By Kishori Sud Share via Copy link Aries Love feels
15 hours ago
From a darkly comic tale of revenge to a beautiful contemplation on friendship, here are the year's most acclaimed works of fiction so far. "Daring, deranged, cleverly written," is how Vogue describes the buzzy debut by Caro Claire Burke. In this satirical thriller
15 hours ago
Overnight fires in Delhi: Shops, homes gutted in four blazesA fire department officer was injured after the tin shed of one of the shops he was standing on during the firefighting operation collapsed. Updated on: May 24, 2026 7:37 AM IST By Karn Pratap Singh Share via Copy link Four separate fire
15 hours ago
As per the government, the new rules enable families living in Delhi to submit applications if their annual household income is within the newly prescribed limit. New Delhi: The Delhi government has reopened the process of issuing fresh ration cards under changed eligibility criteria after a gap of
15 hours ago
The reported disruption of AI-animated film Critterz after OpenAI allegedly shut down Sora has sparked a larger conversation around one major issue in tech and entertainment: what happens when creators build entire projects on platforms they do not control?The reported disruption of AI-animated
15 hours ago
Ex-Meta employee says non-Chinese workers were targeted for layoffsA laid-off Meta engineer has alleged that he was routinely excluded and ostracised by his Chinese colleagues at the company. Updated on: May 24, 2026 7:01 AM IST By Sanya Jain Share via Copy link A laid-off Meta engineer has alleged
14 hours ago
Mackenzie Shirilla wanted Kim Kardashian's help; here's why it's not happeningMackenzie Shirilla sought Kim Kardashian's legal support following the release of The Crash documentary, but Kardashian reportedly has no plans to get involved. May 24, 2026
15 hours ago
X warns founder against reuploading White House shooting video: 'Revenue reduced by 90%'Nikita Bier of X warned a user against reuploading the White House shooting video, asking him to ‘Quote’ or ‘Video Reshare’ instead. Updated on: May 24, 2026 6:14 AM IST By Sanya Jain Share via Copy link
14 hours ago
Sonam Wangchuk says Article 371 talks for Ladakh still ‘work in progress’; backs Cockroach Janta PartySonam Wangchuk hoped constitutional safeguards will be granted to Ladakh after recent talks between Ladakh groups and the Centre. Updated on: May 24
15 hours ago
Talking about international partnerships, PM Modi said India’s growing ties with global companies and countries would create new opportunities for young people. Prime Minister Narendra Modi distributed more than 51,000 appointment letters to newly recruited candidates during the 19th Rozgar Mela
15 hours ago
Dipika Kakar’s father-in-law in ICU after suffering stroke, Shoaib Ibrahim seeks prayers: ‘24 hrs are crucial’Shoaib Ibrahim took to Instagram to inform fans that his father has been hospitalised once again after suffering another stroke. May 24, 2026
15 hours ago
