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The Significance of Rest and Recovery

The Significance of Rest and Recovery

 It's crucial for competitive swimmers to prioritize rest and recovery for optimal performance, both physically and mentally. The rigorous training and stress on the muscles can really wear down the body, so without adequate rest, a swimmer's performance may decline. Here are a few key reasons why rest and recovery are vital.

 

Reduced Risk of Injury - Contrast training can put stress on your muscles and joints, leading to injuries like muscle strains and tendonitis. But, by making sure you give your body ample rest and recovery time, you can greatly reduce the risk of these injuries. This gives your body the opportunity to repair and heal itself effectively, keeping you safe and free from harm.

 

Boosts Performance -  It's important to give your body the time it needs to recover after tough workouts or competitions. Giving your body the chance to heal properly will increase muscle strength and boost your performance in your next swim.

 

Helps Your Mental Well-being - Competitive swimming is tough on the body and mind. Making sure to get enough rest can lower stress levels, reduce anxiety, and boost a swimmer's mental health.

You can learn more on:

How swimming reduces anxiety and stress

How swimming can improve mental health

 

Improves Sleep - Sleep is a crucial time for the body to recover and repair, helping swimmers to sleep better and wake up feeling more energised and ready to improve their performance.

 

Increases Energy Levels - If you push your body without rest, it can also lead to fatigue and burnout. Making time to recover and rest can help increase your energy levels which will improve performance as your muscles won’t feel as tired.

Rest and recovery may not be as exciting as training and competitions, but it’s just as important for a swimmer's overall performance and well-being.

Learn To Swim Day: Why You Should Learn To Swim

Learn To Swim Day: Why You Should Learn To Swim

It's Learn to Swim Day! 

Learn To Swim Day is all about encouraging people to learn how to swim and to ensure that from a young age children are encouraged to learn how to swim for safety in the water. 

Don’t be shy, no matter how old you are! Adults can learn to swim too! Here are a few of the many reasons you should learn to swim.

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Open Turn Mistakes to Avoid

Open Turn Mistakes to Avoid

Swimming's open turn may appear to be a simple process - touch the wall, turn around, and continue swimming. However, it's not as straightforward as it seems. No matter if you're competing in butterfly, breaststroke, IM, or if you just prefer open turns over flip turns, it's time to elevate your turning game!

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What are Buoyancy Shorts?

What are Buoyancy Shorts?

Neoprene swim shorts are the hottest training tool to hit the pool deck since the pull buoy and are exploding in popularity, especially among triathletes. Every major wetsuit brand has a selection of these buoyancy shorts – HUUB have a couple to choose from as do Orca, Zoot, Head, Zone3 and Blueseventy. So what are they?

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The Benefits of Swimming for Seniors

The Benefits of Swimming for Seniors

 It's important to stay active to keep our health and well-being in check, especially as we get older. Swimming is a great choice for seniors because it's gentle on the body and provides a full-body workout with many health perks. Here are some of them.

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Stretching For Swimmers

Stretching For Swimmers

Stretching before a workout will do your body wonders with any physical activity. Although swimming is a low-impact sport, there is still risk to injury for those who hit the pool regularly. Having a good stretching routine to help improve your range of motion and your training longevity is beneficial. Whether swimming is a hobby or a full-time job, a few minutes of stretching can keep the body healthy.

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Aquasphere Defy Ultra - Experience Infinite Vision

Conquer open waters and be the champion of your next goal. The DEFY.Ultra swim mask features an all-new DuoCurve180 lens, offering panoramic vision both laterally and vertically, ultra-thin silicone Precision  Fit Technology skirt for a comfortable, leak-free seal and a groundbreaking ultra-light frameless design for reduced drag in the water. Prepare to lock in your new personal best time with a low-profile hydrodynamic design and the Quick Fit Buckle 2.0 on the strap.

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Three Tips To Improve Your Swimming Pace

Three Tips To Improve Your Swimming Pace

Improving your swimming pace is crucial for every swimmer because it not only helps you conserve energy but also enhances your efficiency in the water, enabling better forward propulsion. 

There are not many secrets to be learnt on how to improve your swim pace, but here are three tips to help your swim become more under control with a consistent and efficient rhythm and pace.

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Reasons Why Your Child Should Join A Swim Team

Reasons Why Your Child Should Join A Swim Team

Any activity your child wants to commit to, you want to make sure is adding value to their life in some way - Are they having fun? Are they learning? Are they growing?

It’s hard to know what will suit your child before they try it, but if your child has asked to join a swim team, we have some benefits on swim teams for kids that may help with your decision.

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Basic Skills Every Swimmer Needs

5 Basic Skills Every Swimmer Needs

Although swimming can look easy, it requires full-body strength and coordination. There are five simple skills that every swimmer needs to learn. Let us explain.

Breathing properly is often overlooked among the skills needed, but the ability to time your breaths with your strokes is important. Beginners tend to lift their heads above water when they run out of air and gasp for more. Breaking your rhythm while swimming slows you down and tires toy out, and if you are not breathing properly, you’ll struggle to make smooth, coordinated movements.

The basic idea for breathing whilst swimming is to breathe out through your nose and mouth when your head is underwater, then lifting your head to the side to take a full breath. Then you can plunge your face back down under the surface. You can practise this by:

1. Stand chest-deep in water, facing the wall and hands on pool edge

2. Breathe in and place your face in the water

3. Slowly, but forcefully, blow out the air in your lungs through nose and mouth

4. Rotate your head whilst exhaling, tilting it to the side

5. When your cheek and mouth emerge above the water, inhale.

6. Repeat the exercise. Try turning your head in both directions.

Once comfortable with this, you can build your way up to doing the same exercise while holding onto a kickboard or using a pull-buoy.

Sculling for swimmers is a technique that helps swimmers build strength and improve form. Sculling is a technique that allows swimmers to “feel the water,” by focusing on the pitch of the hands in the water. It's one of the first safety skills beginners learn, but expert synchronised swimmers and water polo players also depend on sculling. Learn more about sculling here.

Beginner swimmers often find themselves chopping through the water rather than coordinating their limbs to move all in time. That’s okay! It takes a while to get used to it! You must also get used to moving muscles in your lower back, abdomen and hips to power you forwards. Your body position in the water is important to help reduce drag and to help you become a more efficient swimmer. 

Once you’re comfortable with the basics, learning swimming strokes is the next big challenge. Breaststroke, while requiring more coordination than front crawl, offers a gentle stroke for beginners. Here is a video to help with this!

Speedo Swim Technique - Breaststroke - Created by Speedo, Presented by ProSwimwear

Finally, diving into the pool is one of the necessary swimming skills. Always practice diving in a deep pool with a lifeguard on duty. When you start, diving may only involve putting your hands together above your head and curling your body to fall into the water head first. As you progress, try jumping slightly with straightened legs behind you as you enter the water.

3 Dryland Exercises To Improve Butterfly

3 Dryland Exercises To Improve Butterfly

All swimmers know that the butterfly technique is hard work. 

The arms as well as the legs are in simultaneous motion, relying on sheer power for breathing. The arms pull is followed by a massive kick with the feet together and vaults the swimmer over the water where they can catch a breath. Rhythm is crucial for efficiency and breathing in butterfly technique. Neither the legs or arms can ever pause without losing the stroke form entirely. So what techniques can you do with dryland training to help your strength and flexibility for butterfly technique?

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The benefits of swimming with fins

The benefits of swimming with fins

Training aids are beneficial to improve your technique and power in the water. Swimming training aids are an essential part of any swim practice session, no matter what your standard or ability. Swim fins are no exception! Let’s explore the benefits of fins.

Improving your kicking technique in the water can be quite challenging. If you're not seeing much progress during kick sets, it's not necessarily due to lack of leg strength, but rather your kick technique. Opt for a short and fast kick over a big and powerful one. Using fins during kicking sets can enhance your strength by adding resistance against the water, expanding your range of motion, and ultimately improving your technique while reinforcing the correct muscles. This will make you more efficient and faster in the water.

Using swim fins during kick training can improve your ankle strength for a more effective flutter and dolphin kick. The added resistance from the fins will enhance your kicking technique and boost the flexibility of your ankle joints. Fins not only enhance speed, but they also support longer kicking sessions, aiding in building endurance in your legs and offering a more productive workout.

Swimming is generally easier on your body than sports on land, but your shoulders can still feel the strain. The repetitive movements in swimming can lead to tension in your shoulders if you overdo it. Using fins during your workout can help reduce the stress on your shoulders and focus on improving your kicking technique, easing the burden on your upper body. 

The way you position your body in the water can affect your speed. If you have a higher elevation, you'll accelerate faster. Many swimmers find it difficult to maintain this position, but using fins can give your stroke more power. Fins can also help you learn how to maintain the right position and swim faster.

In addition to that, fins can actually enhance your stroke technique. With the extra stability provided by fins, you can concentrate on the areas where you face the most challenges in your swimming techniques. Fins enable you to tackle more advanced drills that might be impossible without them and a good amount of practice! For instance, mastering single arm techniques and backstroke can be quite tricky.

In general, Fins are adaptable and can assist you in enhancing your technique, flexibility, and body position while in the water. They are a useful tool for water training, regardless of your swimming proficiency.

Looking for some new fins? At ProSwimwear, we have a wide range of swimming fins to help assist you in your next training session: https://www.proswimwear.co.uk/swimming-accessories/swimming-training-aids/training-fins.html 

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