Category: Swimming


How important is the relationship between your child and their swim coach? Coaches have such an impact on our kids’ lives. Our kids may look back on their coaches as some of the most influential people shaping their goals and dreams. We want our kids to be successful in swimming and in life. Having a strong relationship with their coach is one step along that path. Their relationship needs to be based on trust, communication and mutual respect.


As a parent, there are a few things we can do—or not do—to encourage healthy, working relationships between our swimmers and their coaches.

Here are my six tips to building better relationships:


Get them to the pool.

Coaches appreciate kids who make it to practice consistently and on time. Who do you think will get more attention from the coach—the kid who shows up for every single practice—or the child who has sporadic attendance? When kids are not old enough to drive, the responsibility falls on us to get them to the pool.


Encourage hard work.

Being a hard worker is a life skill that will serve our kids well in school, work and relationships. How do you build this characteristic in your child? One small thing we can do is praise their hard work. Instead of complimenting your child on their natural talent, like brains or athleticism, offer praise for their hard work and show how their effort led to accomplishments.


Honesty is the best policy.

If your kid wants to skip practice to study for a final, or take a day off with friends, advise them to be honest about it with their coach. I’ve seen this happen again and again, kids lying to their coaches. It never ends well and credibility is a hard thing to regain.


No excuses.

Our swimmers need to be responsible for their actions. We aren’t helping by giving them excuses. Nor, do coaches like to hear excuses from kids—why they missed practice—or didn’t have a good swim. This comes down to ownership of their sport. Your swimmer needs to understand that what they put into the sport, they will get out of it.


Keep negativity to yourself.

You may believe the coach doesn’t focus enough on technique, or worry that your kid isn’t getting enough attention. Whatever you do, don’t talk about it at home. Kids will pick up on these cues and may lose faith and confidence in their coach.


Your swimmer needs to communicate.

Many parents make the mistake of talking to the coach on behalf of their swimmer. At some point in time, we need to back away and let our swimmers take over. Open communication between your child and their coach is fundamental in building a better relationship.

What tips do you have to encourage better relationships between swimmers and coaches?


What Should You Make Sure That When You Go Swimming?


Image titled Prepare to Go Swimming (Girls) Step 1

1.Have a good meal.

Swimming really burns off energy so it’s best to have a good meal before you swim. Make sure it’s not too heavy though, otherwise it will be really hard to swim.
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2. Find a waterproof bag for all your stuff.

 As small as possible because you don’t want to be carrying a massive bag around with you. Ones with separate smaller pouches are ideal because you can put your money and phone and stuff in there. Place it on your bed and then go and find the stuff below. Place it on your bed and carry on so that you don’t lose stuff by carrying it around with you.
Image titled Prepare to Go Swimming (Girls) Step 3

3.Wear goggles (necessary) and a swim cap (optional).

You are bound to want your goggles at some point because your eyes will start to sting. The swim cap depends on whether you’re going to swimming practice or messing around with your friends.

4.Pack shampoo, conditioner, shower gel, deodorant (necessary) and talcum powder (optional).

It is advisable to store these necessaries in small but waterproof bottles, to avoid leakage.
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5. After that find your brush, some hair bands and any after products that you use.

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6. Next the most important thing your bathing suit.

Choose a sensible one not a bikini because you’re going swimming not going on holiday. If you’re wearing your bathing suit under your clothes then pack pants instead
Image titled Prepare to Go Swimming (Girls) Step 7

7Then find 2 towels a big one for your body and a small one for your hair – depending on your hair length.

But it’s still nice to have a spare towel just in case.
Image titled Prepare to Go Swimming (Girls) Step 8

8. Finally pack all the stuff into your bag and remember to bring your money and extra dollar or pound for the lockers and a snack for afterwards because trust me you will be starving.

If you have a membership card bring that too.

9. For girls, it is advisable to carry a change of clothes, because, trust me pulling on the same pant and shirt on which you wore, would be a hard task.

Its good to carry simple, soft and easy going dresses along with you

10. Before swimming make sure you take a few long breathes as swimming sometimes may make you feel nervous..

11.Check the temperature of the water using your toe or finger to ensure that the water has suitable conditions for you to jump in


Proper Breathing Technique for Swimming For You

Breathing—it comes completely naturally to all of us. It is an activity that will function without interruption or conscious thought under the control of the autonomic nervous system. When necessary, we can assume conscious control in order to increase oxygen supply while under stress or in a fight/flight state of mind. In our world, triathlon equals a fight/flight state.

Breathing is easy on the bike and run. While there are a few tricks to rhythmic breathing in both of these legs, you don’t have to move around and ask your surroundings permission in order to get a breath. In swimming, you do.

From a beginner standpoint, the two most important aspects of breathing in swimming are becoming comfortable with:

  1. Your face in the water while swimming
  2. A rhythm to your breathing

Face in the Water

Keeping your face in the water is step one, because if you swim with your head up or your face out of the water, your legs and hips will invariably drop. A high-head/low-hip position requires you to push more surface area through the water, creating more drag. This makes it harder to swim because there is more resistance. Imagine cycling with a parachute attached to your back. This will force you to take additional rest breaks in training or on race day as your heart rate increases and you cannot keep up with the oxygen demands of your muscles.

There are different tricks to keeping your face in the water. Be sure to have comfortable goggles. Focus on looking at the bottom or staring at the black line down the center of the lane in the pool. If you experience anxiety related to submersion, take a lot of rest breaks and remember that as far as pool training goes, you are never very far from the wall and an exit. Private swim lessons and a lot of practice will help.

Rhythmic Breathing

Once you are comfortable keeping your face/head in the water while swimming, you need to figure out how and when to breath. The critical action here is to begin exhaling through your nose/mouth as soon as you finish breathing in.

The major problem I see with beginner swimmers related to breathing is that they hold their breath while their face is in the water, then tries to exhale and inhale very quickly when turning to breathe. This results in a poor, shallow breath and a quick buildup of carbon dioxide in the lungs. Swimmers will have to stop and take a break in training or roll over on their backs to catch a few deep breaths in racing.

You must exhale while your face is in the water. So when you turn to breathe, your lungs are mostly empty and ready to accept a fresh breath of air. You do need to force the rhythm a bit. You should forcefully exhale through your nose/mouth as soon as you complete the breath. There’s no pausing. It is a constant rhythm.

Two- or Three-Stroke Breathing

The good thing about three-stroke or bilateral breathing? It will help you create and maintain an even stroke and improve mechanics on both sides of your body. The bad thing? It increases the time between breaths by 50 percent over a two-stroke or one-sided breathing pattern. That is a huge decrease in total oxygen flow while swimming.

My advice is to include bilateral breathing in your workouts during warm-up, drills, easy aerobic sets and short sprints like 25s and 50s. Switch to one-sided breathing for moderate/hard-distance and mid-distance sets. If you want to continue working on stroke balance, breathe to the left going down the pool and to the right coming back.

The main problem with breathing to one side all the time is that it usually creates a hitch or imbalance in one side. Typically one side becomes a bit stronger and you will veer off course in open water. The main benefit, however, is more air, which is nice when you are trying to swim fast.


10 Reasons Every Woman Should Swim and Swimming Safety Tip

Swimming can make over your muscles, transform you into a cardio goddess, and turn back the aging clock. Need more reason to suit up?



It’s Easy on the Impact

Yes, the low impact means swimming is a great workout for injured athletes, who need to take it easy on their joints. But it may also mean more results: “You can swim at higher intensities on a regular basis without feeling wear and tear on your body,” Walton says. You could have a super-hard workout one day and still be in the pool the next, he says. Bonus: Research in the International Journal of Sports Medicine shows swimming is better than straight-up rest for exercise recovery, for when you want to take it easy.

It’s Great for Your Lungs

When your face is under water, oxygen is at a premium. In turn, your body adapts to use oxygen more efficiently, Walton says. Plus, it learns to take in more fresh air with every breath, and expel more carbon dioxide with every exhalation. A study in the Indian Journal of Physiology and Pharmacology even found that swimmers had better tidal volume (the amount of air that moves in and out of the lungs during relaxed breathing) compared to runners. This results in lower resting heart rates, lower blood pressure, and, as you’ll see next, better running performance.

It Makes You a Better Runner

By increasing your ability to take in and effectively use oxygen, swimming increases your endurance capacity like crazy, Walton says. That’s great news if you’re hoping to complete your first half-marathon this year. It also means you can run faster mile after mile without getting winded. In a 2013 Scandinavian Journal of Medicine & Science in Sports study, swimmers who followed a controlled breathing technique (taking two breaths per pool length) improved their running economy by 6 percent after just 12 swim sessions. Air-fueled benefits aside, swimming trains your glutes and hamstrings, your core, and your shoulders—all of which are needed for improved running form and performances, Walton says.

Anyone Can Do It

Whether you’re recovering from an injury, pregnant (Walton has trained women in the pool on their due dates), a new mom, or an Ironman competitor, swimming can give you a great workout (um, as long as you—you know—know how to swim). You control the pace, intensity, and what you get out of every session, he says.

It Slashes Major Stress

While exercise-induced endorphins will do wonders for your stress levels, getting in the water for your workout may have its own special brand of mood-boosting benefits, Walton says. Being submerged in water dulls the amount of sensory information that bombards your body, helping to bring on feelings of calm, according to a study published in Pain Research & Management. Researchers found that regular flotation tank sessions were effective at relieving symptoms in patients suffering from conditions related to chronic stress. No wonder you love soaking in the bathtub.

It Turns Back the Clock

Regular swimmers are biologically 20 years younger than their driver’s licenses say they are, according to research from Indiana University. Scientists say that, even up until your 70th birthday, swimming affects blood pressure, cholesterol levels, cardiovascular performance, central nervous system health, cognitive functioning, muscle mass, and blood chemistry to be much more similar to that of your younger self. Who needs night cream?

It Hits Otherwise Underworked Muscles

“You don’t sit at your desk with your arms over your head,” Walton says. But when you’re in the pool, your arms are all over the place, meaning you need to work your often-neglected lats, deltoids, and traps, he says. And we know you aren’t targeting those when you’re on a bike or pounding the pavement. Plus, since so much of swimming is about staying balanced and level in the water (while both your arms and legs are moving, mind you), swimming helps you develop the deep stabilizing muscles in your core and lower back that women often miss.

It Makes You Smarter

Blood flow to the brain increased by up to 14 percent when men submerged themselves in water up to their hearts, according to a Journal of Physiology study. Researchers believe water’s pressure on the chest cavity may have something to do with it, and they are now studying whether water-based workouts improve blood flow to the brain better than do land-based ones. Stay tuned.

It Opens You Up to Awesome Experiences

Want to hop off the back of a boat? Swim across the San Francisco Bay? Go snorkeling in the Bahamas? Win every game of Marco Polo? Mastering swimming will help you do all that, Walton says. “Swimming’s a life skill. It opens the doors to a lot of fun stuff.”

Swimminf safety tip

Swimming is a great recreational sport that can be enjoyed by people of all ages. But it’s important to know how to be safe while you’re in the water. The American Red Cross offers these important swimming safety tips you should be aware of before you head out to the pool or beach:

  • Swim in designated areas supervised by lifeguards.
  • Always swim with a buddy; do not allow anyone to swim alone.
  • Never leave a young child unattended near waterand do not trust a child’s life to another child; teach children to always ask permission to go near water.
  • Have young children or inexperienced swimmers wear U.S. Coast Guard-approved life jackets around water, but do not rely on life jackets alone.
  • Maintain constant supervision.
  • Make sure everyone in your family learns to swim well. Enroll in age-appropriate Red Cross water orientation and learn-to-swim courses.
  • If you have a pool, secure it with appropriate barriers. Many children who drown in home pools were out of sight for less than five minutes and in the care of one or both parents at the time.
  • Avoid distractions when supervising children around water.
  • If a child is missing, check the water first. Seconds count in preventing death or disability.
  • Have appropriate equipment, such as reaching or throwing equipment, a cell phone, life jackets and a first aid kit.
  • Know how and when to call 9-1-1 or the local emergency number.
  • Enroll in Red Cross home pool safety, water safety, first aid and CPR/AEDcourses to learn how to prevent and respond to emergencies.
  • Protect your skin. Limit the amount of direct sunlight you receive between 10:00 a.m. and 4:00 p.m. and wear sunscreen with a protection factor of at least 15.
  • Drink plenty of water regularly, even if you’re not thirsty. Avoid drinks with alcohol or caffeine in them.

Source: American Red Cross, Fitness magazine

What Are the Top 3 Benefits of Swimming?


You may have heard that experts recommend adults get 150 minutes of moderate activity or 75 minutes of vigorous activity each week. Swimming is an excellent way to work your entire body and cardiovascular system. An hour of swimming burns almost as many calories as running, without all the impact on your bones and joints.

Swimming is the fourth most popular activity in the United States. But why, exactly? There are a host of benefits you may gain from swimming laps regularly. Read on to learn about the benefits of swimming and how to incorporate it into your routine.



1. Swimming helps work your whole body

One of the biggest benefits of swimming is that it truly works your entire body, head to toe:

  • Increases your heart rate without stressing your body
  • Tones muscles
  • Builds strength
  • Builds endurance

2. Works your insides, too

While your muscles are getting a good workout, your cardiovascular system is, too. Swimming makes your heart and lungs strong. It is so good for you that researchers share it may even reduce your risk of death. Compared with inactive people, swimmers have about half the risk of death. Some other studies have shown that it may help lower blood pressureand control blood sugar.

3. Is appropriate for people with injuries, arthritis, and other conditions

Swimming can be a safe exercise option for people with:

  • arthritis
  • injury
  • disability
  • other issues that make high-impact exercises difficult

Swimming may even help reduce some of your pain or improve your recovery from an injury. One study showed that people with osteoarthritis reported significant reductions in joint pain and stiffness, and experienced less physical limitation after engaging in activities like swimming and cycling.

Even more interesting, there was little to no difference in the benefits between the two groups. So, it seems to have many of the same benefits as frequently prescribed land exercises. If you want non-swimming water activities, try these water excises for people with arthritis.