Why Swimming in Summer is the best

Why Swimming in Summer is the best!

Summer is here and a lot of swimmers are getting ready to jump into the pool! Temperatures are on the rise and school is nearly out, so there’s no better time to dive back into the water. Here are some reasons why swimmers love the summer season.

With the warmer temperatures, swimmers can pack away their parkas, fur boots and beanies, and bring out their swimsuits and training bikinis that have been packed away throughout the spring season! 

The sun is out, meaning we can get a tan! Who doesn’t want to get a tan? But this also means that there is endless time for your training. If you’ve ever tried to make plans in the summer, you’ll know it is impossible between practices and dryland training. It can become gruelling and extensive, especially for those that currently don’t have to go school because of the holidays. You’ll get in a lot more training and be able to focus on your technique in this span of time. Be sure to keep up with the fuel you need with the correct meals and diet!

With longer days and brighter days, you can develop some lifelong skills. Swimmers understand that sometimes starting at 6am is far from desirable, but swimmers commit to their training. Swimmers often have the best time management, perseverance, determination and dedication to their sport, a skill that can be used throughout life. Your social skills can even show an improvement by meeting new team mates and even discussing who has the best tan (or the worst sunburn!).

Swimming in the summertime is more than just a fun way to cool down for many swimmers. Every four years, it is Olympic season, which gives many swimmers an experience to watch and inspires the next generation of swimmers to continue pushing through their training. 

So enjoy swimming this summer! Build new skills, develop your technique, but most importantly…have fun!

Dolphin Kick for Beginners

Dolphin Kick for Beginners

Ah! The good old dolphin kick! The dolphin kick is a mixture of timing, technique and mobility that many swimmers rely on during their races. We understand that improving your dolphin kick can be difficult, especially for beginners. So here are a few tips to help!

So what is a dolphin kick? It’s where your legs are extended back behind you and move up and down in unison. You’ll need a slight bend in the knees for the upward movement! Dolphin kicks generate the most propulsion in the water and use more muscles than regular kicks with this technique.

Which strokes use dolphin kicks? Butterfly stroke requires swimmers to utilise the dolphin kick frequently. It is often also seen used by backstroke and freestyle swimmers for kicking off walls. Dolphin kick is often considered the best way to improve overall race times and efficiency in the pool, so it is important to learn this. The kick allows swimmers to move faster with less resistance underwater compared to any other surface stroke.

Now, to learn how to do a dolphin kick! Initially, float in the water in a prone position where your head is neutral and your face is turned down. Hold your legs together and extend your feet. Next, make sure your arms are either extended forward or held at the sides, press your chest down in the water and release. As you do this, press your hips downwards and release them. You should start to get the right motion when you repeat these steps. After this, add your legs into the movement, so as your hips move down, your upper legs should follow!

Here is a video to help assist you to learn your dolphin kick during butterfly: 


If you are struggling to get the right motion, you can use fins to help learn this technique. We offer a large range of fins at ProSwimwear to help assist you. Shop our fins here: https://www.proswimwear.co.uk/swimming-accessories/swimming-training-aids/training-fins.html 

If you are looking for fins to help assist with the power of your kick, check out our Finis Monofins! Monofins help you feel the full range of motion in the kick and helps to strengthen your core, lower back and your legs. 

Check out a video on our FINIS monofins: https://www.youtube.com/watch?v=OGfJgvaCAM0 

FINIS foil monofin: https://www.proswimwear.co.uk//finis-foil-monofin.html 

The Common Swimming Injuries

Common Swimming Injuries

Swimming is a great sport with many health benefits, making it a lifelong sport. Just like any other sport, you can injure yourself whilst swimming if you overdo it! Most swimming injuries are caused by poor technique, rarely caused by impact or other swimmers. Here are a few of the common swimming injuries and how to prevent getting them.

Shoulder pain, often known as swimmer’s shoulder, is a well known common injury for us swimmers! Swimming techniques work the shoulder muscles frequently and can be stressful on the muscles. If you often swim a lot of freestyle or butterfly, you will be constantly rotating your shoulder blade in the same motion which can often result in inflammation, pain and overuse of the muscles.

To prevent swimmer’s shoulder, you should avoid repetitive stress on the shoulder. Try to rest the shoulder when the joint feels tired or overused and remember to stretch and warm up before swimming to help prevent injury. Your technique may be the issue for this injury, so try to improve your form whilst swimming so movement through the water will be easier on your joints. You can get your coach to help analyse your technique to help prevent injury.

If you are recovering from a swimmer's shoulder, try to vary your kicking styles between using a board and not, but you should avoid swimming until your doctor says you are fit to return to the water. Try to avoid putting unnecessary stress on the shoulders by not carrying heavy backpacks or doing weight training exercises that will cause more stress on the muscles. 

You can also work on building strength in your shoulders by using resistance bands! Check out our range of resistance bands and training aids here: https://www.proswimwear.co.uk/swimming-accessories/swimming-training-aids/resistance-training.html 

Neck pain is one injury many swimmers experience. Swimming requires a lot of work from the neck, from working on body position and keeping body alignment in the water to consistently rotating your neck to breathe. This often tightens up your neck on the side you breathe towards and can often cause some neck pain. Freestyle and butterfly are the two strokes where you are most likely to get this injury as both consist of constant rotation of the neck.

There are certain prevention methods to keep in mind for neck pain. Keep your head, spine and body aligned whilst swimming the best you can. This can reduce the chance of injuring your neck. Bilateral breathing in freestyle and having a maintained breathing style in butterfly can both help to keep your neck rotation consistent without over-straining the muscles.

If you are trying to recover from neck pain, try mixing in different strokes to your routine that will prevent your neck muscles from doing the same movements over and over to rest the muscles. You can even take a break from the pool if the pain is consistent and visit a doctor if the pain starts to concern you. 

Swimmer's ear is another common injury for swimmers that can trigger quite a bit of pain and is mainly damaged by elevated amounts of bacteria in water. Itching, clogged, impaired hearing and sensitivity on the outer part of your ear are common symptoms of swimmer’s ear.

To prevent this, consider wearing ear plugs if this is a chronic issue for yourself to avoid bacteria damaging your ears. You can also clean your ears after swimming with a cotton swab to remove excess water in your ears. Try to swim at pools that keep their water and chlorine levels regulated to help prevent you from getting this injury.

If you have swimmer’s ear, visit your doctor so they can provide you with the correct drops to treat the infection and take a break from the pool if required. 

Swimmer’s knees often find themselves at the brunt of injuries, especially for breaststroke swimmers. Swimming can put a lot of pressure on the knees from kicking too much and putting strain on the muscles. These injuries can be very painful and can take you away from the pool for a long time.

To prevent getting knee injuries whilst swimming, try mixing up your training routine to include sets without breaststroke strokes. You can also include breaststroke drills that change the way you kick, such as dolphin kick, to change up the muscles being used. Also try to improve your hip abduction as this can take stress away from your knees when having more hip rotation and a wider range of motion.

If you have knee pain, try using cold compresses on the affected knee two to three times a day. You should also contact your doctor and follow any physical therapy exercises that they may give you.

Swimming is a great sport for any age and has huge health benefits! But if you aren’t careful, you can risk injuries to yourself if you aren’t practising with your swimming technique. 

Reasons why you are not improving and how to fix them

Reasons why you aren’t improving and how to fix them

People who have started swimming recently often expect to improve more quickly than they actually do. This can be frustrating, especially if you set a goal that you struggle to reach. This is common with any new sport and can often get people to quit before they’ve even started! Let us go through some of the reasons why and discuss how to fix them!

Firstly, we need to ask ourselves ‘why can’t I swim that well?’ The main reason that you may not be able to swim well is because you’re new and have not had the right time to learn the right motor skills for a certain technique. Swim instructors will help you to improve your movement in the water to make it more efficient and improve your technique. 

Remember, quantity isn't important as a less experienced swimmer. Set realistic goals for yourself that you can achieve, as well as being willing to train hard. It’s good to set goals that are ambitious but within your reach. Use these variables to determine your goals:

  • Your motivation
  • Current standard in swimming
  • The amount of time you have for training
  • The effects emotions have on exercise

Sometimes the goals you have set are unrealistic, and that’s okay! Look at what you are doing in the pool and you can even track your progress with a training log to see your progress. Remember, working hard for three straight weeks won’t result in a three second drop in your freestyle swim. Practice makes perfect.

Having inconsistent training sessions can also be a reason. Some swimmers may do ten sessions a week but only perform well at one of those. Have a consistent training schedule that suits you. Can you practise three times a week? Awesome! Put your effort into these sessions to improve your performance. Have a training regime that works for you and what you want to achieve, one that you can work on and improve on throughout your training sessions.

The most frustrating setbacks are the mistakes we are aware of and ones that we experience over and over again. Don’t repeat the mistake over and over to expect a different outcome, the conclusion will be the same. It will only continue as a mistake if you don’t learn from it and learn how to improve from it. Are you kicking too low in the water? Try changing your body position to push yourself quicker through the water. Try not to focus on just your strengths, as fun as they are to do! Be sure to improve what is holding you back.

Don’t compare yourself to other swimmers because you will improve at your own pace. Often, a lot of the failure can come from a lack of self-belief. Confidence is a critical aspect for swimming. Learn to love and accept yourself as a person, train hard, do your best, give everything you can but also learn to take time for yourself. 

Understanding the pace of your own body on how quickly you can improve your skills is important but don’t think you have to push these limits. It takes time, and that’s okay! Believe in yourself and you will reach your goals, no matter how long it may take to reach them.

There may be other reasons that you are not improving as quickly as you would like at swimming, but remember that practice makes perfect and time. Set yourself realistic goals that you can reach and continue to improve your technique. You can do it! 

A Beginners Common Swimming Mistakes

A Beginners Common Swimming Mistakes

Have you recently started swimming? That’s awesome! Swimming is a great sport to get involved with. But there’s a lot about swimming that you may not know. You’re bound to make a few mistakes, as you do with anything you are trying for the first time! Don’t let these mistakes stop you! Here are a few mistakes that are common for beginners.

Holding your breath underwater is the right thing to do, right? A lot of beginners hold their breath when their head is underwater and while you certainly shouldn’t breathe underwater, it’s not good to just hold your breath either! You should exhale through your nose when underwater, helping you to work on breath control which is very important for swimmers. Practice on dry land first. Take a deep breath in through your mouth and hum as you exhale. This helps you understand the pacing of your breathing and gets you used to the feeling of inhaling through your mouth and exhaling through your nose.

Swimming is a tough form of exercise, working out almost every muscle group in your body. It’s tiring, especially for people just starting out. Your technique won’t be perfect yet and your awareness of your body position will also not be quite there yet. This often leads to swimmers letting their hips sink in the water. This increases drag, making swimming much more difficult and can increase the risk of injury. It’s very common this happens because  a swimmer is lifting their head to breathe instead of turning it to the side. 

To get your hips and legs to stay positioned correctly in the water, you can always practice with a snorkel. This takes away the head movement and allows you to focus on technique. Once you feel more comfortable, you can start to add the head movements back in.

A lot of beginners also don’t finish a stroke completely. If you pull your hands and arms out too early, you are bound to lose some of the momentum and energy you could be generating. Focus on moving through each and every stroke before moving onto the next. Your arms should reach back to your hips before pulling them out of the water to begin your next stroke.

Remember, everyone makes mistakes in the beginning! Don’t be discouraged! If you are struggling, attend a few swimming lessons where you will gain valuable instructions and important feedback on your swimming techniques! 

Swim Into Spring- Why Swimmers Love Spring

Swim Into Spring: Why Swimmers Love Spring

As we turn the corner into spring, the days start getting longer and the nights get warmer, and the idea of getting into the pool is more tempting with the nicer weather. As swimmers we love this time of the year, when the temperature rises and we can spend time in the pool more frequently. It comes as a welcome relief after months of bitterly cold temperatures. 

We can now put away the scarves, woolly hats and gloves and trade them for our goggles and a swimming cap! The weather is getting warmer and diving into water feels refreshing in the increasing temperature. A quick dip in the pool after a long day is something you can do to help relieve that stress and get back into your swimming exercise routines! 

If you’ve taken time away from swimming during winter or are new to swimming, spring is the perfect time to get back into the sport as the weather gets better. Spring swimming lessons are starting back up, meaning anyone who wants to get into swimming can sign up and start enjoying the sport that swimmers love. Give it a go!


Outdoor swimmers love that they can go for an after-work swim and not be swimming around in darkness. Longer days mean more hours to enjoy swimming and practising your techniques! Now is the perfect time to get into open water swimming now that the temperature is warmer outside than in the pool.

As the temperature starts to get warmer and starts swimming outside, whether that be in a swimming pool, lake or river, you might even get a spring glow! The UV light levels start to increase and help to increase your mood positively, and give you a tan! But make sure you are wearing UV goggles to protect your eyes from that sun! You can always find UV goggles at ProSwimwear. Check them out: https://www.proswimwear.co.uk/swimming-goggles.html 


It is the new swimsuit season! We can’t deny this is one of the most exciting things about this time of year when you can go shopping for new colourful and bright swimsuits! Your swimsuit should be fun, make you look great and feel great, so have fun finding a swimsuit that is perfect for you this spring! We have lots of colourful swimsuits with great deals you won’t find anywhere else at ProSwimwear, so have a browse on our website!


All in all, spring is a great time to get yourself back into swimming, or if you’re new to swimming to start getting involved with the sport and is an exciting time for all swimmers. 

See you out in the water!

How Swimming Increases Self-Esteem

How Swimming Increases Self-Esteem

There is an interesting relationship between self-esteem and sport. But did you know that swimming can help boost self-esteem? Here is how!

Swimming helps to tone muscles and build strength, helping many swimmers build a toned physique that they are proud of and feel confident in. How we see ourselves through our eyes can affect how confident we are about ourselves. It is the personal enjoyment of swimming that can boost someone’s self esteem. Get a swimsuit that makes you feel valued and brings a smile to your face when you wear it. If we add physical and aesthetic benefits of a sport activity into the water, your self-esteem can only benefit you.

Self-esteem in swimming isn’t all about the physical attributes of the exercise. Confidence is something you can train and sharpen and isn’t something you have to fake. Recognising what you have done well helps to boost your self-esteem and to appreciate how far you have come. Are you good at the butterfly technique? How about breaststroke? Maybe you’re struggling with a certain technique? Believing in yourself that you can achieve your goals and overcome any challenges will help you to achieve them! Remember, swimming is fun and you should only ever swim for yourself.

Set yourself goals to reach that are realistic, yet push you. Make sure you feel that you can reach a goal before you make it so you don’t get frustrated. Make small and achievable goals to help you boost your confidence and enjoy the small victories to help you get to those big goals. As your skills, strength and stamina increase through training, you’ll have more confidence in your ability as you will be able to visually see yourself improve! Embrace the challenge to reach your goals and support yourself through the challenging times. You can do it!

If you are part of a team or community, your peers, coach and family can be the boost you need. Your swim team will go through similar struggles with winning and losing and will be there to support you. Having similar like-minded individuals to encourage you, believe in you, and push you to achieve your goals are sometimes the ones you need to help build your self-esteem.

Swimming from a young age helps a child to become more confident in the water and in themselves, lessons help them improve their social skills as well as their confidence that can be used outside of the pool. Having control of an environment that can be potentially unsafe helps a child to feel as though they can achieve anything! Looking for how you can increase your kid’s water confidence? Read more here: https://www.proswimwear.co.uk/blog/how-to-increase-your-kids-water-confidence-/ 

In conclusion, swimming can help you to stay healthy, happy and more prepared. Perhaps try swimming? It might be the boost you need.

Why you should teach your kids to swim

Why you should teach your kids to swim

Water safety is very important for children to learn from a young age due to the risk of accidents and even drowning. It is one of the only sports you can teach your child that can save their life. 

Drowning is one of the top causes of accidental deaths in children, so being able to swim is an essential skill, not only for your child to exercise and socialise with friends but also so they can survive if they accidentally fall in the water. 

Swimming is fun! It’s a great form of exercise that is fun for all ages, so it is much easier to get a child to learn. Swimming is also an accessible sport for children, regardless of age and ability, and can be a key form of exercise for children with additional needs. It can have the advantage of making your child more self-confident, and to make friends. 

Swimming keeps your child’s heart and lungs healthy. Swimming works out the whole body, helping to improve their strength and flexibility, as well as their posture and stamina. Swimming has many health benefits that work for all different muscle groups and help to promote a healthy life if your child is introduced to swimming at a younger age. This can also help to increase their confidence in the water and be able to keep themselves safe with more knowledge and experience.

Swimming is also a great sport to meet new friends and work on team building, allowing your child to learn new social skills and helping them build a team atmosphere. Swimmers learn to support and help each other from their shared experiences in the pool, often making great friendships for life. A positive atmosphere and team skills are skills that can be carried through life. 

Swimming also helps your child to learn self-motivation and goal setting, to push themselves to learn more skills, and to be more confident in the water. Swimming ties teamwork and individuality into one sport.

Swimming is also a sport you can have for life if you teach your child how to swim from a young age. The skill is forever with them and is something they can take with them as they get older. Since swimming is a low-impact sport, it is a hugely popular and safe option for older adults, unlike other sports which can risk falling, swimming is good for the joints and is great for people of all levels.

At Proswimwear, we have a large variety of swimming costumes for children, ranging from performance swimwear to training swimwear. We also have training aids to help support your child in learning how to swim. Make sure to check them out! 



What You Should Eat Before A Swim

What You Should Eat Before A Swim

Race season is approaching quickly, and eating before a race can be tough due to nerves. Whether you’re training for a competition, or putting the strokes in to manage fitness, make sure that your fuel stores are primed while avoiding discomfort in the pool with these tip tips. 

Swimming provides a good workout for the whole body and is a great way to keep fit and healthy. It is a competitive sport, and training for it can involve a mixture of endurance and sprint training, depending on the distance. Competition races can last anywhere between 20 seconds and 15 minutes, containing multiple heats over the course of the day. This places unique considerations on how swimmers should fuel the body for training. Fuelling your body before a swim can be a challenge to ensure you are eating properly and at the right times to help develop your strength and cardio. 


How long after a meal should you wait before swimming?

Everyone has different comfort levels when it comes to eating around swimming, so it is important to experiment with what works for you and your body. In general. Allow 2-4 hours before you swim to allow for digestion of a larger meal, and 30 minutes to 2 hours for a smaller snack. 

High Glycaemic Index foods (GI) are quickly broken down and are more readily available for energy. These make for great quick snacks, before, during, or after training. Lower GI foods give a slower release of energy and should be the focus of your main meals during training. In general, main meals should include foods with low-GI carbohydrates and have moderate protein and fats. 

Work and other commitments may determine when you can get in the pool, resulting in just being able to have a small snack before your swim. For energy boosting snacks, try to focus on smaller, higher GI carbohydrate foods which will be quickly absorbed and cause less strain on the gut. 

Good options for this are:

  • Isotonic sports drinks
  • 1 large banana
  • 1.5 carbohydrate energy gels
  • 1 large cereal bar or carbohydrate based energy bar (low fibre)


Should I eat before an early swim? What should I eat?

You should eat when it is possible before your morning swim, especially if it is a longer duration swim or high intensity session. If you train on an empty stomach, you might find you tire quickly. Many recreational or competitive swimmers find eating before swimming difficult. Many experience reflux or even nausea once in the pool.

If you are an early riser and get out of bed two hours before your swim, you could eat porridge, muesli, banana yoghurt pots or even blueberry pancakes.

If you get straight out of bed, try energy boosting snacks. If you can’t eat before a swim, or prefer not to eat, try increasing your evening meal, the night before, to include more carbohydrates so the energy will be stored and will be ready for your morning swim.


What should I avoid eating before swimming?

In the 2-4 hours before swimming, you should try to limit: excess fibre, excess fatty foods, excess caffeine intake, spicy foods, and alcohol. These are known to cause bowel upsets that can make you feel nausea whilst swimming.

In the hour before a swim, focus on snacks that are smaller that can be easily absorbed and contain limited amounts of fibre. Any high GI snacks will help you be prepared for your swim. 

At Proswimwear, we offer MyProtein bars which have no sugar and high fibre, it is a good snack to have before swimming and leaves you with lots of energy to perform your best!  They can help with muscle gain and repairing muscle after a workout. These also help to increase your protein intake to hit nutritional goals without having to consume vast amounts of food containing protein and paying a fortune.


Why You Should Begin Dryland Training

Why You Should Begin Dryland Training

Dryland training is important to swimmers, and should also be used to maximise swimmer performance. The purpose of swimming is to improve the swimmer’s power and overall speed in the pool, but this is not enough to maintain muscle strength. Therefore there needs to be exercised outside of the pool to improve the versatility of the swimmer’s muscles. 

Despite the repetitive movements and use of the whole body whilst swimming, gaining muscle just by swimming is a tricky task. Training outside of the pool can help assist with this task. When weight is placed onto a muscle, that muscle is working to resist the gravitational pull which causes a muscle to contract and tense. When muscles contract against a weight applied, micro-tears in tissue appear that cause that soreness you feel after a workout, but as the body repairs these micro-tears, the muscle builds up and gets stronger.

At Proswimwear, we offer a range of protein powders and nutritional products that can help with muscle gain and repairing muscle after a workout. These also help to increase your protein intake to hit nutritional goals without having to consume vast amounts of meat and costing a fortune.


Weight-bearing strength training for swimmers helps increase bone density too! Swimmers naturally have a low bone density because they spend the majority of their training in the pool rather than putting weight onto their muscles through dryland training. The extra weight on your bones helps to form stronger bone tissue.

Having a strong core as a swimmer can help you maintain the correct body position in the water that helps to minimise drag. This will help a swimmer to move faster and carry more acceleration into a dive with clean entry. Core training can help to improve your breathing flow in the water, improve posture and upper body strength. You can do many dryland workouts that help to improve core strength, such as using resistance bands or doing sit-ups. At ProSwimwear, we have resistance and dryland training aids to use during your training routine.


Dryland training requires strong focus and coordination. Having the correct body position for the different kinds of exercises that can be used when training outside of the pool is very important and can be learned over time. Balance and stability can be improved with single-legged exercises. When a swimmer gains a constant level of strength, there are a huge variety of exercises that can be done with quick bursts of energy. This helps develop power in your legs and arms, such as squats and push-ups, which then can be applied in the pool.


Dryland training helps to vary your training regime, introducing new movements and challenges to the muscles. The repetitive motions in swimming can lead to injuries and dryland training can target these areas that are underdeveloped. Training out of the water can also help to relieve some of the pressure placed on strained muscle groups. Introducing these exercises can help to develop stronger muscles, letting the muscles get stronger in the weaker movement which will put less strain on them overall.


No Pool? No problem! At ProSwimwear we have everything a swimmer needs to stay sharp for their next race, even when they are out of the pool. Whether it’s a warm-up, strength and conditioning training, or recovery, when you aren’t able to get in the pool we have the best variety of swimmers’ land training equipment so that you can stay race-ready.


Make sure that you check it out below:


How To Find The Perfect Orca Wetsuit For You!

Orca are established outdoor swimming experts, specialising in wetsuits for triathlon, open water and swim run competitions.Orca Wetsuits

Here we take a closer look at Orca’s useful ‘Swim Scale’ guide to finding the perfect Orca wetsuit to aid and improve your swim style!

These are broken down into:

-          Natural Swimmer

-          Total Swimmer

-          Progressive Swimmer

Read more here!

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New Michael Phelps Arizona Inspired Swimwear

Michael PhelpsThe new collection of training suits has recently arrived from Michael Phelps' brand "MP". The new suits are inspired by the state of Arizona (USA). You'll find some recogniseable city names used for the names of these trunks and swimming costumes, including Phoenix and Tucson.

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Three Simple But Challenging Swim Drills

Swimming Drills  Swimming Drills 

Get outside of your comfort zone with these challenging swimming drills on your next trip to the pool. These exercises will help you along the path to more efficient swimming. Incorporate them into your normal swim set to keep things fresh whilst you're keeping fit!

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How To Get Motivated For Swim Training

Staying motivated to train is always a challenge, and it's even harder if you're trying to push yourself as much as you can. You can find yourself feeling exhausted both physically and mentally, and the urge to slack off or even give up can be difficult to resist.

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Freestyle Technique Essentials: 2 Must-Have Training Tools for A High Elbow Recovery

FINIS Freestyle Technique Essentials

The high elbow technique is one of the most basic elements of freestyle swimming and, like most basic technical skills, one of the most difficult to master. Most swimmers understand the importance of the high elbow technique for both pool and open-water swimming, yet many swimmers neglect the many benefits of a proper recovery during training. Training tools are a simple way to capture the many benefits of a proper high elbow recovery, including efficiency and shoulder stability.

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Week 8 of 8 - Speedo Swim Fitness Plan



This is sadly our last Speedo Swim Fitness Training Plan. Huge congratulations to those of you who have made it to the end, I hope you are happy with the results we have achieved. However it is not over yet, we have one final training plan!

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