Tips for perfect open turns

We have already discussed the key points of the freestyle (here) and backstroke (here) turns. So, today we are going to give some tips for a perfect open turn. There are five variations of open turns, four of which are similar: breast to breast, fly to fly, and the individual medley (IM) transition turns of fly to back, and breast to free. The fifth kind, the back to breast IM transition turn, is performed differently and will be analyzed in an another post. 

When doing these four variations of an open turn keep in mind the following:

5 tips to avoid sinking legs

Dealing with sinking legs is a major challenge for beginner swimmers as it adds huge amount of drag. The extra drag from this low body position slows swimmers down dramatically and  can be really frustrating because swimmers can't enjoy this activity. The prevailing theories that begginers have on sinking legs typically revolve around: 

• I'm sinker.
• I'm a weak kicker.
• I'm not going fast enough.

Tips to improve your kicking

Kicking is a very important aspect in swimming and we all know that better kicking equal better swimming. Here are a few tips from Wayne Goldsmith that will help you improve your kicking in no time.

Stress management is sports

Stress is experienced when an individual feels that they cannot cope with a situation with which they are presented. If an athlete is in a stressful situation then their athletic performance, whether this be in competition or in training, will be effected. The coach can limit the effect on performance of competitive anxiety by assisting the athlete to identify an appropriate coping strategy.

There are many aspects of an athlete's life that can be stressful at certain times. This may arise because of commitments in the areas of work, study, sport or family/social life. When commitments in a number of areas coincide then the effect can be stressful which may result in commitments being compromised or in worse case situation their health being affected. You need to consider these areas when planning your annual training program. By planning we can reduce the level of stress that we (as a swimmers or a coach) will encounter.

Tips to cope with cold water in open water races

A lot of open water swimmers hate the cold, both the cold air and especially cold water. There many people out there that they don’t go near the ocean until it gets up around 20 degrees C. Cold water can not only be unpleasant and draining, it can also be dangerous. If you’re training at temperatures under 20 degrees Celsius, it's always best to do it with a partner, just in case.

There are many triathlons where cold water is part of the challenge—especially the early-season ones in April and May. What can you do about cold water, other than be uncomfortable, get an ice cream headache, and use up lots of your body's energy just trying to stay warm? Here is a list of tips to minimize the negative effects and the uncomfortable feelings that can result from cold water swimming.

Nutritional tips for swimmers

Many swimmers and coaches wonder what they should eat before, during and after their workouts. Proper nutrition can make a big difference in their performance, endurance, speed and energy. The key is to experiment and find out what works for them and their body because different swimmers require different nutrition. Here are some basic guidelines to keep in mind during the week and during a swim.

General nutrition tips during the week

• Swimmers need a diet rich in carbohydrates for lasting energy. Choose whole grains and whole wheat as much as possible for maximum benefits.
• Consume lean meats daily to help rebuild and strengthen your muscle cells. Refrain from fast food and fried foods, which are unhealthy, do not provide adequate nutrients or energy, and take a long time to digest.
• Do not consume soda, desserts and other high-sugar foods. These will not give you lasting energy and will only make you feel tired once the sugar wears off.
• Toast with peanut butter, yogurt, a banana or whole wheat cereal are all good breakfast choices. These will give you lasting energy with plenty of carbs to burn during your swim.