Common Freestyle Mistakes

Common Freestyle Mistakes

Freestyle stroke may be one of the most practised swimming strokes, but that doesn’t mean there are common mistakes that many swimmers may be forgetting about! Here are a few mistakes to keep an eye out for!

Positioning in the water can entirely change how fast you move through the water and how much drag you create. Remember that having your head up means more drag! It’s a common mistake as it’s not natural to have your head physically in the water for a long time. This can be a source of panic for some swimmers as they get used to breathing from their side. Having your head in the correct position will create less drag, so make sure your head is down with eyes looking ahead.

How your hands and arms enter the water in freestyle stroke is crucial to your speed and power. If done wrong, your entry can slow you down and decrease the amount of power you have when moving through the water. You want to make sure that your hands enter correctly to set you up to propel at greater speeds and maximum power during pulls.

The most common mistake is entering with your thumb first. Entering like this can create dead space and not generate any speed. It can also make swimmers pull their thumb down and not pull as much water as they would otherwise. To avoid this, try to remember to enter with your palm flat and level to the water, acting as its own form of a paddle. This will help create more power and propulsion.

With the positioning of your hands, be sure to remember the position of your body! Crossing your arms either on top or underneath the body can create less power in your stroke. Imagine that you have a straight line going down the centre of your body, from the top of your head to between your feet. Try to keep your left arm on the left and your right arm on the right. Don’t let your arms cross over the line. 

Check out our video on freestyle techinque to help understand and practice your technique:

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

Remember, making mistakes is normal! Keep an eye out for these mistakes and correct them when you can to help improve your freestyle stroke.

Summer Swim Training Tips

Summer Swim Training Tips

Summer is here and the warm weather is at its best! There’s nothing better than swimming in the summer sunshine, especially in outdoor swimming pools and open water. Here are a few of our swim training tips to remember when swimming this summer.

Outdoor swimming pools are an easy choice and there’s nothing better than an early-morning swim in the summer heat. But there are many differences from swimming indoors. Remember that the temperature of the water will be different! In an indoor swimming pool, the water is usually around 26 to 27℃ but outdoor pools will vary in their heat. 

With the change in the air temperature, this has a significant effect on the water temperature. If the water is cold, this can affect your swimming and make training trickier. But sure to warm up with some dryland training beforehand.

The sunshine can also become a problem. With the reflections glinting off the surface of the water, it can often affect people’s vision through their goggles.You will need goggles designed for outdoor swimming, such as mirrored or dark lenses that help reduce UV light. 

You can find our range of goggles here: 

Open water swimming is also a popular option with the warm weather. Diving into the cool water on a hot summer day is hard to beat! But be sure to remember, open water swimming has many risks, so safety precautions should be taken. 

Read our blog on how to stay safe when open water swimming: 

Safety tips are always important to remember when swimming in hot temperatures. Swimming in the cool water can make it easy to forget.

Here are a few to remember:

1. Hydrate! Regulate this throughout your day to avoid headaches

2. Take care of your skin! Long exposure to sunlight can cause damage, so be sure to use sunscreen and wear a cap to protect yourself from the sun!

3. Be cautious of others - make sure when getting into the water that you give everyone enough space to avoid any injuries

With swimming in the summer, there are a lot of things to remember when getting into the water with the hot temperature, but remember to also have fun! Have a great summer!

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!

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: 

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. 

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! 

The Swimmers Guide to buying a tech suit

The Swimmer’s Guide to buying a tech suit

Championship season is exciting for all competitive swimmers, but it comes with a ton of preparation.This comes with buying a new tech suit. Worried about finding the right tech suit? Here are some facts to know when buying a tech suit.

What’s the importance of a tech suit? Why are they any better than a regular swimsuit? A tech suit is designed to reduce your drag in the water and help you efficiently move through the water. Tech suits are made from water-repellent fabric and don’t soak up all the water like a normal swimsuit does! They offer compression which is shown to be effective in improving circulation and can have an overall positive effect on recovery. 

One thing you will notice with most tech suits and swim jammers is that they are very smooth. Almost seamless? Don’t worry, this is on purpose! By removing the seams through multiple stitching and designing the seams to direct the flow of the water, the suits become closer to being a second skin that allows you to move faster and more freely through the water. Fastskin suits are designed to give you a slight bump in performance.

When buying a Fastskin, size doesn’t matter. Are you a 24”? Tech race suits are going to be different sizes. They are designed to be tighter fit so you get all the benefits of the suit! Also, it is often that a swimmer’s body changes size as they grow, change and develop. You want a suit that fits you and that you feel ready to race in. Sizing is just a number! Measure to find your current sizes to compare to size charts to find the size that you need.

Try on a few styles before making a decision! Many female swimmers prefer the classic open back suit, but there are both closed back and powerback suits to be considered. Are closed back suits harder to bend, twist and move in? Not at all! Try on different styles to find the one that is best for you and that you feel the most comfortable in. It’s important to get a good feel of your options to find the best fit.

Remember, you’re the one wearing the tech suit. You are the one that has to race in it! So, make sure you feel confident in the tech suit you choose. 

Tech suits are not cheap. They are an investment, especially in a swimmer’s training and success. You don’t wear tech suits to regular swim meets. Tech suits are made so you can invest in your goals and designed for the athletes at their most elite competitions. They are racing suits for when you are prepared to race! 

Shopping for a new race suit is an exciting task, not something that should be daunting and scary. It means that your big competition is coming up and you are achieving your goals!

At ProSwimwear, we have a large range of performance suits to browse through. Check them out here: 

Still have questions? Contact us at ProSwimwear about any of the tech suits on our website and our customer service team will be ready and excited to help you get the perfect race suit for you.

Swimming After Giving Birth- Find your Motivation

Swimming After Giving Birth- Find your Motivation

Congratulations! You’ve just given birth and have a lovely bundle of joy. We know swimmers after giving birth that hop straight back into the pool like they never left, but for others the routine can be a struggle. With less time and less energy, it can feel discouraging when you have to stop and rest more frequently. While it’s not easy to get back into your swimming routine after giving birth, exercise is important. Here are some of our top tips to help you get motivated to return to swimming after giving birth. 

Your doctor will provide the best medical advice about when you can safely start swimming after giving birth, so make sure to follow that before getting back into the water. Every woman’s body is unique and will respond differently, so do not be disheartened if you are not back in the water as quickly as others. As a general rule of thumb, you should wait until your six-week check-up before returning to skilling, as this will allow your body to appropriately heal before entering the water. It will provide enough time for vaginal bleeding, called lochia to stop. When the vaginal discharge stops, it signifies that your body is recovering properly.

What are the benefits of swimming after giving birth? Swimming is a great form of exercise that works out all the muscles in your body and is a low-impact exercise that helps improve physical and mental health after giving birth. It can contribute to weight loss and toning your muscles. For mental health, it can be a form of stress relief and helps decrease the effects of postpartum depression. 

If you swam before pregnancy, it is great to get your body and mind back into a familiar routine. Even if you are new to swimming, the benefits for your health are rewarding as it will help elevate your mood and energy levels.

Exercise should be made a priority, as it will help you feel more energetic, and the health benefits justify the time investment. In order to get back into exercising, here are some tips: 

Hold yourself accountable, and put it into your schedule just like any other appointment, and don’t let yourself cancel unless you have a really good reason to. 

Swimming may not be enjoyable at first if your physical health has deteriorated a lot. Create some positive motivation by promising yourself to get a reward! Maybe a little treat after each workout or a new swimsuit, or even watching your favourite TV show afterward. Allow yourself to be rewarded for your exercise and workouts to help get motivated for the next time you visit the pool.

Do you want to lose the baby weight? Get back into swimming? Swimming for a little me-time? Identify why you want to swim and set some manageable goals for you to reach that can help motivate you as needed. If your overall objective seems overwhelming, break it down into smaller goals to tackle each week to reach your goals.

If you feel like your exercise routine is becoming repetitive with the same exercises time and time again, try bringing some variety to it! Work on different swimming strokes, alternate your swimming routine with some dryland training or playing other sports. Keep your routine fun, exciting, and explore new ideas!

We tend to create our own goals, so make sure to think of yourself as a swimmer and not an ex-swimmer, you can practise visualisation exercises of yourself completing the swim, and remember all of your favourite swim experiences from the past and remember the positive emotions that brought you to the sport to begin with. 

On one day, you’ll have more energy than the next day. That’s okay! Any exercise is better than none, so don’t worry if you can’t do your full-body workout. Don’t feel bad if you have to skip a day because your energy is low. What’s important is to develop healthy habits and lifestyles. It can be easy to get focused on caring for your family and put your own needs last, we get it. But exercising, along with eating healthily and finding ways to manage stress, are more important than ever now that you’re a parent.


While the first weeks of postpartum might feel challenging as a new parent, it is important to keep in mind the benefits of exercise to not only your body, but your mental health. As your energy levels improve, and you begin getting back in shape, you will be in a great mindset to take care of your new baby and yourself!

Why You Should Try Competitive Swimming

Why you should try competitive swimming

If you already love swimming, you don’t need to be reminded about the benefits of the sport. If you’re a keen swimmer and are looking to take your practice to the next level you may want to consider competitive swimming. 

Whether you choose to train and compete in a club environment or continue solo is up to you. A club environment provides you with a community to interact with, get tips from and to build friendships within, while also giving you the structure to your training routines. A club can make a swim meet incredibly fun and exciting, spending a lot of time with your team and helping to support each other. 

Another great benefit of competitive swimming is the versatility in training, where you can choose between breaststroke, butterfly, and other techniques. Will you focus on a sprint or endurance event? 

You can also add training aids to help your sessions, such as kickboards or fins, that can test and push your technique, and challenge your ability to focus. Make sure to check out our range of training aids:

With a more dedicated schedule and more swim meets to attend, this means you will need competitive swimwear that is going to support you through your competitions. Investing in competitive swimwear will help to boost your performance, keeping you as streamlined as possible. The FINIS range of swimwear is designed to help swimmers by better improving their performance. Check out our FINA swimwear that we offer at ProSwimwear:

Swimming can also help to boost your mood and focus, helping to improve mental health. Being a part of a club offers you support from like-minded swimmers. Swimming helps to decrease stress and anxiety, but in competitive swimming, you can increase your mental health from the benefits of this sport. Learn more about how swimming improves your mental health here:

It is important to train your mind, once you know that swimming has many health benefits and is a great exercise to keep you physically fit with a toned/lean body shape, competitive swimming does this and trains your mind too! Both your body and mind will be working at full capacity, it may help you focus on other areas of your life as well. 

We wish you the best of luck at your first swimming competition! Your first medal is just around the corner!


Importance of Dryland Training for Swimmers

Importance of Dryland Training for Swimmers

Swimming is a vigorous exercise that works out every muscle in your body. But did you know dryland training improves a swimmer’s power, athleticism, and speed when they get back in the water? Having a good warm-up and warm-down routine can help to aid with recovery and to help with pre-race preparation both physically and mentally. Here are some reasons why dryland training is important for a swimmer and highlights portable equipment to aid you anywhere.

Swimming alone does not build muscle. During strength training exercises, you are fighting against gravity to create resistance against the heaviness of the weight, making the muscle experience micro-tears that repair and help the body to develop muscle. 

Resistance bands are an essential tool for most athletes. Not only are they multifunctional, but they can also be utilised by most athletes to improve recovery, flexibility, mobility, and power. At ProSwimwear, we have resistance bands that range from light to strong.


Our lowest Fitness Mad resistance band is ideal for those new to resistance training or for recovering from injury. 

Fitness Mad Light Resistance Band- 15m:

We also offer a light resistance band in 1.5 metres:

If you’re looking for a resistance band that is stronger and gives a bit more of a challenge, we have these too! Our black coloured bands offer a higher amount of resistance compared to the red ones. The stronger resistance bands can be used for various purposes, to increase or decrease an exercise's difficulty for example.

Fitness Mad Strong Resistance Band- 15m:

Fitness Mad Strong Resistance Band- 1.5m:


In any sport, core strength is important for posture, agility, and balance - swimming is the same. Swimmers need a strong core to transfer force efficiently from one part of the body to another, to push off from the wall and essentially win the race. Good core strength enables the swimmer to accelerate faster and to carry more speed in a dive.  

Shoulder injuries are the most common in swimmers, this is caused by the repetitive motions performed in a swimmer’s daily training, when the same muscles are used they can get overworked and stressed. To remedy this, it is important to incorporate dryland exercises to relieve tension in muscle groups.  

How to stay a swimmer when swimming is not an option

How to stay a swimmer when swimming isn’t an option

Swimming is not always an option for everyone, as not everyone is situated near a swimming pool, or open water so sometimes swimming can be next to impossible to do. 

Try open water swimming! Along with a new experience, you can continue your regular exercise training routine and it can even help to improve mental health. It also allows you to have social interaction with fellow swimmers and allows you to do something active! 

If you swim often, do regular dryland training to keep strengthening your muscles. Try out different arm exercises and bodyweight exercises at home to target your muscle strength and your endurance.

Try cold showers or baths. Many swimmers swear by this, challenging yourself to do something potentially unpleasant involving water and overcoming your reluctance to get cold can give yourself a similar mental boost to a swim. Some swimmers even put ice baths in their showers.

You can also look at content related to swimming! Read books and magazines, listen to podcasts and watch films or documentaries on swimming. Content can help to inspire ideas for your own challenges and adventures once you get back into the water and can help you gain more information in areas you may not have understood properly. Have fun and learn. Make a plan of these challenges you wish to do and it should help spark the motivation once you return to the water.

Lastly, don’t worry too much! If you have to take a break because of work, traveling, or injuries, you can bounce back to swimming! While it can take time to recover your fitness, it will come back. You don’t forget how to swim. You may need to tune up your skills and technique, but they’ll still be there once you get back in the water. Be excited to return to the water! You’re still a swimmer, even if you can’t swim currently, you will be able to return shortly!

In the meantime, you could also take a look at our website for training aids and swimming costumes for when you return to the water

The Health Benefits Of Swimming

The Health Benefits Of Swimming

Swimming is a great form of exercise for many people of all ages and genders. If you already know how to swim it is easy, and not too expensive, and you can go at your own pace but if you do not know how to swim, lessons can be pricey in the very beginning. It not only helps your physical health due to the demanding nature of the sport, but it can also boost your mental health.  


The Physical Benefits

Swimming allows you to work out all of the muscles in your body. It requires all the major muscles to move your arms, legs, core, and brain. It helps to tone your muscles and increase metabolism. Swimming regularly can help to increase these benefits.

It is also the best form of cardiovascular fitness that is low impact, this involves the heart, lungs and is a great way to stay in shape for a lifetime. This helps to train your body to use your oxygen more efficiently. The water also has a resistance that allows you to work out more vigorously with little chance of injury. Swimming for just thirty minutes a week can help protect against heart disease, stroke, and type 2 diabetes.

In addition, the more you swim the better you sleep. Trials have been conducted with adults who have insomnia and they reported improved sleep for those who exercised regularly. 

All-Inclusive Health Benefits

Swimming is suitable for people of all ages, and fitness levels, it allows you to go at your own page and fitness levels. It is therefore inclusive for people and can allow all generations to get together and exercise, from grandparents to grandchildren. 

It is also a low-impact activity, so if you have a health condition, like arthritis it is a great way to exercise, with the water gently supporting the muscles, with the water’s resistance helping your muscles get stronger. It will improve your muscle endurance which will prevent injury too!

For people with physical disabilities, swimming is a great way to exercise. It can help lift a lot of weight off your limbs and help improve muscle strength. It also helps to improve motor skills and coordination, increases flexibility, and helps to improve mental health.  It can help provide a greater sense of independence and confidence, and swimming is often used for physical therapy sessions.

Swimming exercises are also safe during pregnancy. Pregnancy can often make joints and muscles ache due to the drastic rate at which your body has to change and gain weight to accommodate a child. Swimming is a safe, low-impact exercise that is easy on the joints thanks to the resistance of the water. While pregnant, it is possible to swim pretty much until delivery, but we recommend you consult a doctor before starting any new fitness programs.  

The Mental Benefits

Swimming doesn’t just improve your physical health, it can also improve your mental health. Exercise is proven to help improve sleep regularity and swimming is no different. It can help to reduce insomnia and improve your sleep patterns. Swimming engages your entire body and encourages your body to get a full night's rest to recover all of your muscles.

Swimming also can help manage stress easier. It can redirect your thoughts and let you escape into your own world for a while. There’s a relaxing and meditative side to swimming. It allows your mind to float, only focussing on your breathing and body movements as you push through the water. It can make you happier as swimming releases endorphins. It helps to improve your overall mood. 

The swimming community also is a great way to build social skills and improve your confidence. Having a little support from your friends and family can help your confidence and make you happier.

In conclusion, swimming not only helps to improve your physical health but also your mental health. It is perfect for all ages and all people as a great form of exercise. At Proswimwear, we have a large variety of swimwear, training aids, and wetsuits that can aid your journey in swimming, be sure to check it out here:

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:

Level X – The New Virtual Swimming Competition introduced by Swim England

Introducing Level X: The new virtual swimming competition! 

Swim England is introducing a new way to for swim clubs to virtually compete! 

In this blog we will tell you... 

  • What exactlty Level X is
  • Who the first clubs competing are going to be
  • How it's taking place
  • How it's scored
  • And what comes next for virtual swimming! 

We will be updating you on the latest Level X news throughout this exciting new journey!

Read more now! 

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Adam Chillingworth: My go-to Kit and Swimming Equipment

In this blog we will hear from Adam Chillingworth about his favourite pieces of Kit and Swim Equipment! Adam Chillingworth

He talks about... 

  • What equipment he most frequently uses
  • Why he uses that equipment 
  • And he explains the benefit of utilising specific pieces of equipment! 

So, if you're looking for a reccomendation of a new piece of equipment - look no further!

Read now to hear more of Adam's knowledgable insight into swim equipment! 

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Faster with FINIS: How to Equip your FUSE Race Suit!

In this blog we will be showing you how to put on your Finis Tech Suit! Finis suit

One of the most advanced suits in racing, for racing! 

This blog will include... 

  • A size guide to the suits
  • How to put your suit on
  • The difference between putting Openbacks and Jammers on
  • Videos of how to put your suit on!

You don't want to miss our most informative blog post yet!

Don't struggle with your suit when you can suit up and swim in seconds today! 

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Which colour Swimming Goggle Lenses should I wear?

In this blog we will be helping you by answering the question 'What colour Swimming Goggle Lenses should I wear?' Goggles

We will be taking a look at...

  • The different colours of lens's available
  • What each lens does
  • What environment each lens thrives in 
  • Some helpful questions to help you make the important decision

So, don't feel stuck on what sort of Swim Goggles lense to choose!

You'll see your options more clearly after reading our blog! 

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NEW: Aquarapid’s AQRace Kronos Racing Swimsuits are a technological triumph!

In this blog we will be looking at Aquarapid's AQRace NEW Kronos Racing Swimsuits! Aquarapid main

This blog will include... 

  • A in depth-look at the new Kronos Racing Swimwear! 
  • A brief description of Aquarapid 
  • An inside look at the key features of the swimwear! 
  • Other incredible Aquarapid products that you don't want to miss! 

So, why wait to take your swimwear to the next level?

Aquarapid have the technoligcal triumph to transform your swimwear today!

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