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The Ultimate Open Water Swimming Checklist: Your Guide to a Successful Swim

Open water swimming events offer a unique and exhilarating experience, vastly different from pool swimming. Whether you’re preparing for a race or a leisurely swim, having a comprehensive checklist can enhance safety and enjoyment. Here’s an essential guide covering everything from entries to wildlife encounters.

**1. Starts: Beach, In-Water, Dive**

The start of an open water swim can vary depending on the event and location:

**Beach Starts:** Common in many races, a beach start involves running or wading into the water from shallow depths. This method may require timing your entry with wave breaks and duck diving under breakers, and a lot of jostling with other swimmers. Practicing specific race entries for your event is crucial.

**In-Water Starts:** Used in deep water races, this method requires treading water while waiting for the signal. It can be more challenging due to the lack of a stable surface. Sculling and kicking in place can act as an engine idling method for a fast reaction time and start. Training sets from the middle of the pool can help with this.

**Dive Starts:** Less common but used in certain races, divers start from a platform or dock, diving into the water to begin their swim. This method requires precision to avoid injury and ensure a smooth entry. Practicing and refining your diving technique, and ensuring a safe entry on race day, are essential.

**2. Sighting: Heads-Up Swimming, Sighting**

Effective sighting is crucial for staying on course:

**Heads-Up Swimming:** This technique involves lifting your head periodically to check your direction. While it can disrupt your stroke, it's necessary for navigation. Sighting and breathing can be done on a three-stroke rhythm. Lift your head on the first non-breath stroke for a quick snapshot, extend one arm for balance, lower your head on the second stroke, and breathe on the third stroke. Repeat as needed to stay on course without slowing down your pace.

**Sighting:** Use landmarks, buoys, boats, or other swimmers to guide your course. Practice sighting during training to improve your navigation, and fitness for the technique without losing rhythm.

**3. Supported and Unsupported Swims: Kayaker, Crew**

Support levels can vary depending on your event:

**Supported:** A support crew, such as a kayaker or boat, provides safety, navigation, and fueling. For major channel swims, support boats are often experienced sailors who help with scheduling optimal swim dates, timing currents, and navigating busy shipping channels. They act as or transport your larger crew and observers, manage boat traffic, coast guard, and border officials in international crossings. Smaller support crafts, like kayakers, provide direct observation, communication, and feedings. Note that official races and ratified crossings have rules prohibiting support vessels from physically assisting or coming into contact with the swimmer.

**Unsupported:** In some races or solo swims, you may swim without support. In such cases, it’s vital to be well-prepared with safety gear like a bright-colored float and cap for visibility. Following event directions, or research the conditions and boating traffic for unsanctioned events. Understand the swim route and check if there are checkpoints for hydration or fueling. For swims longer than an hour, consider carrying hydration or fuel in your suit or buoy if support stations are unavailable.

**4. Feeding: Treading, Floating, Feeds**

Managing nutrition and hydration requires planning:

**Treading Water and Floating:** If you need to take a break, tread water or float on your back while consuming food or drink. Practice this technique to maintain buoyancy and keep your energy up. During pool sessions that exceed an hour, start incorporating feeds without holding onto the wall or putting your feet down to minimize rest time and refine your body’s tolerance for feeds.

**Moving Feeds:** For races with organized aid stations, practice reaching for and consuming food while swimming. Efficient handoffs and timing are crucial, so training for this process can help optimize performance.

**5. Buoys and Turns: **

Efficient turning is essential for maintaining speed and direction:

**Corkscrew Turn:** This technique involves a quick, controlled spin from freestyle to backstroke and back, either clockwise or counterclockwise, depending on the course route. It's especially useful in races with multiple laps or tight turns, where competitive swimmers aim for the sharpest line around turns.

**6. Goggles and Caps: Dark and Light, Anti-Fog, Latex versus Silicone**

Selecting the right goggles impacts visibility and comfort:

**Dark vs. Light Lenses:** Dark lenses are ideal for sunny conditions to reduce glare, while light or clear lenses are better for cloudy or overcast conditions. Have a backup pair in case one breaks or gets misplaced. Get 20% off your own custom goggles from the Magic5 with code DALY20

**Anti-Fog:** Invest in goggles with anti-fog coating to maintain clear vision. Avoid rubbing the inside of the goggles; instead, rinse and air-dry them after swims. If the anti-fog coating wears away, use a small dab of No Tears baby shampoo as an alternative. Apply it to the inside of clean dry lenses, and keep them dry throughout your swim.

**Caps:** Latex caps are cheaper, thinner, and tackier. They are less warm, making them ideal for warmer events. Their tackiness helps prevent them from slipping off your head or goggle straps, though they tend to have a larger, rippled fit and may not be suitable for those sensitive to latex. In contrast, silicone caps are slightly more expensive, thicker, and warmer, offering additional warmth in colder conditions. They provide a more tailored, streamlined fit but are less tacky and can be more prone to slipping, which may cause goggle straps to slide. Swimmers should decide whether to wear their goggle straps under or over their cap. Wearing them underneath may offer a more secure fit but less flexibility for mid-event adjustments. Some swimmers use a double cap strategy: a latex cap underneath for grip, followed by goggles, and a silicone cap on top for a streamlined fit.

**7. Suit and Chafe, Grease**

Proper suit and skin care are vital for comfort and performance:

**Suit:** Ensure your suit or wetsuit fits well to reduce chafing, water-logging, and drag. Test it in practice swims to ensure comfort and refine your feel for competition suits or wetsuits.

**Chafing:** Apply anti-chafe cream to areas prone to irritation, such straps, seams,  neck, armpits, and inner thighs.

**Grease and Sunscreen:** Use combinations of lanolin, petroleum jelly, zinc oxide, and sunscreen, or specialized swim grease to prevent chafing and sunburn. These can also provide marginal warmth for cold water swims.

**8. Salt vs. Fresh Water**

Different types of water affect your swim differently:

**Salt Water:** Provides more buoyancy, which helps you stay afloat but can be more abrasive to your skin and irritating to your eyes, nose, and mouth.

**Fresh Water:** Generally less buoyant but also less irritating to the skin, eyes, nose, and mouth.

**9. Distance**

Be mindful of the distance you'll be swimming:

**Preparation:** Train specifically for the swim distance, incorporating both long and short sessions to build endurance and pace. Practice pacing to ensure you have enough energy for the entire distance.

**Pacing:** Open water swims can be unpredictable, so trust the fitness and pacing you've developed in the pool. Use perceived exertion and feel as your measures for effort and intensity, rather than relying solely on distance traveled or time in the water.

**10. Wildlife**

Encountering wildlife is part of open water swimming:

**Safety:** Be aware of local wildlife and understand how to react if you encounter them. Most wildlife will avoid swimmers, but knowing the precautions is beneficial.

**Education:** Learn about local species and any specific safety tips or protocols for the area.

**11. Weather: Water/Air Temp, Currents, Tides, Sun, Rain**

**Water/Air Temperature:** Check forecasts for both water and air temperatures and adjust your gear and training accordingly. Cold feeds and electrolytes may be more necessary in warmer conditions, while cooler swims might require warmer feeds and less hydration. The ratio of water to air temperature and whether the sun is out can greatly influence how you feel. Prepare in conditions as specific to your event as possible for optimal acclimatization.

**Currents and Tides:** Be aware of currents and tides as they affect navigation and speed. Plan your swim timing around these factors and heed information from race directions and support crews.

**Sun:** Use long-lasting, waterproof, high SPF sunscreens and consider reapplying as necessary.

**Water Quality:** Rain and high temperatures can affect water quality. Consult local data and consider updated vaccines and health precautions.

** Motion sickness** Seasickness is not just a risk for those on the boat, but can also happen to swimmers in the water, particularly on long choppy swims. Over the counter oral motion sickness medication like dramamine, or prescription patches like scolapalmine can be helpful, but its important to practice your tolerance for and the effectiveness or side affects of these medications prior to your event.

**12. Planning: Course route, safety meeting, packing**

Understanding the course is crucial for a smooth swim:

**Website Route:** Review the swim course on the event’s website. Familiarize yourself with the layout, buoys, and entry/exit points.

**Athlete Meeting:** Attend pre-race meetings to receive final instructions, understand last-minute changes, and clarify any concerns about the course or logistics

** Create a checklist and pack ahead** Create a list of essential items, and pack your swim bag ahead of time. Include back ups in the case that something breaks, you need extra, or it’s misplaced. Point to point races may include a bag check. Consider items you will need at the event finish, whether you check your bag with the event, or hand it off to friends and family.

By following this comprehensive checklist, you'll be well-prepared for a successful and enjoyable open water swimming experience. Practice and preparation are key to navigating the unique challenges of open water swimming with confidence. Need help planning and programming for your next open water swimming event? Schedule a complimentary call, or book your next coaching call now!

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Age is Just a Number: Mastering Swimming at Any Age

Endurance performance is often associated with youth, but as many master level swimmers are proving, age is indeed just a number. This post is dedicated to those swimmers who have passed the age of 35 and are still making waves, showcasing that with the right approach, training, and mindset, competitive swimming and progress is not just for the young.

Inspirational Stories: Age-Defying Swimmers

Take, for example, Dara Torres, who at the age of 41, not only qualified for the Olympics but also won three silver medals. Anthony Ervin, another remarkable athlete, made a stunning comeback to win gold in the 50m freestyle at the 2016 Rio Olympics at the age of 35 and continued to compete at a high level into his 40s. Nicholas Santos, at 42, won the men's 50m butterfly at the 2022 FINA World Short Course Championships, becoming the oldest swimmer to achieve this feat. Equally impressive is Gabrielle Rose, who at 46 secured a place in the 2024 U.S. Olympic Swimming Trials in Indianapolis, the same city where she made the Olympic team two decades earlier in 2000. Her participation marks her as the oldest swimmer in the Olympic Trials since at least 2004, if not in the entirety of modern swimming history. And let's not forget the incredible Japanese swimmer Tsutomu Nakano, who at 80, set a record in the 200m backstroke. These athletes shatter the age barrier, proving that with dedication, swimming performance can be maintained or even improved with age.

Training Focus: Strength, Power, and Speed

As we age, our physiological capabilities change, but this doesn't mean performance must decline. After 35, while VO2max and other factors may start to decrease, focusing on technique, strength and power in the pool and gym, can yield remarkable results, offsetting an age-related decline.

Strength and Power in the Gym

Strength training is crucial for master swimmers. It helps maintain muscle mass, increases power, and reduces the risk of injuries. Incorporating exercises like deadlifts, squats, and presses can significantly improve your swimming performance. Core strengthening exercises also play a vital role in maintaining good streamline and technique.

Speed in the Pool

Speed work in the pool is just as essential. This involves training sets at your goal pace, which helps your body adapt to the demands of racing. It's not just about swimming long; it's about swimming smart. Integrating interval training with periods of rest allows for high-intensity effort while managing fatigue.

Goal Pace Training

Training at your goal pace is a strategy that aligns your body and mind with the speed you aim to achieve in competition. This approach helps in building muscle memory and sustained power specific to your race pace. Regularly practicing at this pace will condition your body to maintain speed over the duration of your event.

Technique and Strategy: The Key to Success

As physical prowess faces new challenges, technique and strategy become increasingly important. Master swimmers often find that changing decades old habits or adapting to new technique styles challenging. However, refining their stroke technique can lead to significant improvements. This includes working on the smaller or overlooked details: starts, turns, finishes, race strategy, and stroke efficiency.

Video analysis is a powerful tool in this area. It allows swimmers to visually assess their technique and make adjustments in way that previously was not available two decades ago. Even small changes in stroke mechanics can lead to reduced resistance and increased propulsion.

Smarter Programming: Balancing Training and Recovery

Smart programming is about finding the right balance between training intensity, volume, and recovery. As recovery times may increase with age, it's essential to listen to your body and adjust your training accordingly. Incorporating active recovery sessions, like light swimming dynamic stretching, can aid in muscle repair, improve intensity for key sessions, and reduce the risk of overtraining.

Nutrition and Hydration

Nutrition and hydration play a pivotal role in a swimmer's performance at any age. A balanced diet rich in protein, carbohydrates, healthy fats, and micronutrients is essential for energy, muscle repair, and overall health. Staying hydrated is equally important, as even mild dehydration can impair performance. Creature comforts that become habitual over time, often contribute to calorie surpluses, and dehydration.

The Role of Community and Coaching

Being part of a swimming community or club can provide invaluable support. Training with peers offers motivation, camaraderie, and a sense of belonging. A good coach can also make a significant difference, providing guidance tailored to your age, abilities, and goals.

Mindset and Motivation

Maintaining a positive mindset and staying motivated are key components of success in master level swimming. Setting realistic goals, celebrating achievements, and enjoying the process are essential. Remember, swimming is not just about competing; it's about personal growth, health, and enjoying the water.

Conclusion

Master level swimming is not just about competing; it's a celebration of lifelong athletic lifestyle, a testament to the enduring spirit of the human body and mind. By focusing on strength and power in the gym, speed in the pool, and embracing smarter training strategies, swimmers of any age can achieve remarkable performance. Remember, in the water, age is not a barrier, but a badge of experience, resilience, and wisdom. Keep swimming, keep striving, and let the water be your timeless arena.

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Visualization and Imagery for Athletes: Mentally Preparing for the Big Event

Your heart and lungs are conditioned, and your muscles are strong and powerful, but they may not be the most important organs to your success as an athlete. The power of the mind cannot be understated, especially when it comes to performance. For athletes preparing for a significant event, mental preparation is just as crucial as physical training. Visualization exercises, rooted in sports psychology practices, meditation, mantra, and envisioning positive outcomes, have become essential tools for athletes aiming to achieve peak performance. This article delves into the world of visualization exercises and how they can make a difference for athletes on the big stage.

1. The Science Behind Visualization

Visualization, often referred to as mental rehearsal or imagery, involves creating a mental image of a specific situation or performance. Sports psychologists have found that the brain doesn't distinguish much between a vividly imagined experience and a real one. When athletes visualize, they activate the same neural pathways as when they're physically performing the action.

2. Guided Meditation and Visualization

Guided meditation provides a structured approach to visualization. Athletes are led through a series of relaxation techniques, followed by detailed imagery of their event. They are encouraged to engage all their senses, picturing the venue, seeing themselves at the start, feeling the equipment or gear , hearing the roar of the crowd, and even tasting the sweat on their lips, or water in the pool.

Steps:

Find a quiet space.

Close your eyes and take deep breaths.

Imagine yourself entering the competition area, feeling confident and strong.

Visualize every detail of your performance, from start to finish. Swimmers should react off the block, picture their entry into the water, feel the efficiency and depth of their streamline, count their under water kicks, time their breakout, count each stroke, kick, and breath wall to wall with each turn.

For shorter events or moments, take it a step further by mentally rehearsing those events at race pace with a stopwatch, starting and stopping the watch when you think the event has completed. How close can you get to your goal time during that exercise.

Athletes could also create familiarity with the event space or course, by looking over the event details website, reviewing available photos and videos of the event, or previous attendance, and create familiarity, comfort, and certainty with as many details of the vent as possible.

Embrace the emotions you'd feel during the actual event.

On event Day:

Listen to motivating music, choosing your favorite pump up mix

Get involved in the event, socializing, cheering, and seeing others success can all be energizing for you.

3. Mantras: Harnessing the Power of Words

Mantras are powerful affirmations or phrases that athletes repeat to themselves to stay focused and motivated. These phrases can be as simple as "I feel strong" or "I am prepared." The repetition of these words serves to reinforce positive beliefs and drown out negative self-talk.

Tips for creating effective mantras:

Keep it short and positive.

Make it personal and relevant to your sport.

Practice repeating it during training sessions.

4. Embracing Positive Outcomes

It's essential for athletes to visualize not just the process but also the positive outcomes. This could mean visualizing standing on the podium, hearing the applause of fans, or feeling the weight of a medal around their neck.

Benefits:

Reinforces the belief that success is attainable.

Provides motivation during tough training sessions.

Helps in developing a winner's mindset.

5. Overcoming Challenges with Visualization

Visualization isn't only about picturing success. It's also about preparing for potential challenges. By visualizing possible obstacles and formulating strategies to overcome them, athletes can be better prepared for unexpected situations during the event.

Example:

A marathon runner might visualize feeling fatigued during the last few miles but then picture themselves drawing energy from the crowd, focusing on their breathing, and pushing through to the finish.

Visualization exercises offer athletes a mental edge, preparing them for both the expected and unexpected challenges of big events. By integrating sports psychology practices, meditation, mantras, and positive outcomes into their mental training regimen, athletes can bolster their confidence, focus, and resilience, ensuring they're as prepared mentally as they are physically for the big day. Whether you're an amateur or a seasoned professional, embrace the power of the mind, and unlock your true potential.

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3 Essential Shoulder Exercises for Swimmers

The demands of competitive swimming require robust shoulder mobility, endurance, and power. The repetitive motions of the competitive strokes can stress the shoulder complex, emphasizing the need for well-rounded strength training outside the pool. Here, we discuss three crucial shoulder exercises that every swimmer should incorporate into their regimen.

Prone Trap Raises with Dumbbells on Incline Bench

How to:

Lie face down on an incline bench with a dumbbell in each hand, arms hanging straight down.

Neutral spine and neck.

With palms facing down like you are swimming, raise the dumbbells laterally to shoulder height. Imagine your shoulder blades moving first, followed by the arms.

Lower them slowly back to the starting position and repeat.

Benefits:

Scapular Stability: The lower trapezius muscle, which this exercise targets, plays a significant role in upward rotation of the shoulder blade. For swimmers, enhanced upward rotation can lead to better overhead position during strokes and decreased risk of swimmers shoulder related injuries.

Improved Muscular Balance: The repetitive strokes and patterns of swimming can sometimes lead to muscular imbalances. This exercise promotes the opposite motion, countering potential muscular imbalances

Injury Prevention: Regularly strengthening the trapezius muscles, posterior shoulder, can reduce the risk of common overuse injuries in swimmers, like swimmer’s shoulder.

2. Prone External Rotation Overhead Reach with Weight Plates on an Incline Bench

How to:

Lie face down on an incline bench with a dumbbell in each hand, arms hanging straight down.

Keep the neck neutral.

With palms facing down like you are swimming, raise the dumbbells laterally to shoulder height, squeezing the shoulder blades together.

Lower them slowly back to the starting position and repeat.

Benefits:

Scapular Stability: The trapezius muscle, which this exercise targets, plays a significant role in stabilizing the shoulder blades. For swimmers, enhanced scapular stability can lead to better arm positioning during strokes and decreased injury risk.

Improved Posture: Swimming can sometimes lead to a rounded shoulder posture. This exercise promotes the opposite motion, countering the forward-leaning position and promoting better posture.

Injury Prevention: Regularly strengthening the upper trapezius can reduce the risk of common overuse injuries in swimmers, like swimmer’s shoulder.

Prone External Rotation Overhead Reach with Weight Plates on an Incline Bench

How to:

Lie face down on an incline bench holding a light weight plate in each hand, elbows bent at 90 degrees.

Keeping your elbows bent, begin by externally rotating the shoulders, lifting your hands to the ceiling, then press the weight forward in a Y-formation.

Return to the starting position and repeat.

Benefits:

Full Shoulder Activation: This exercise demands multiple shoulder movements: external rotation and overhead reach. This combination activates various muscle groups, enhancing overall shoulder strength and endurance.

Enhanced Mobility: The overhead reach improves range of motion and strengthens the shoulder muscles in a manner similar to the arm’s overhead motion during the competitive swimming strokes. This can lead to improved stroke efficiency.

Rotator Cuff Health: The external rotation component strengthens the small but essential rotator cuff muscles, which are crucial for shoulder health and function in swimmers, particularly countering and improving the internal rotation of a high-elbow catch.

3. Dynamic Downward Dog from an All Fours Quadruped Position

How to:

Start on all fours in a tabletop position with wrists aligned under shoulders and knees under hips.

Push through your hands and lift your hips up and back, straightening your legs and arms to form an inverted V or a downward dog position.

Return to the quadruped position and repeat.

Benefits:

Shoulder and Spine Mobility: Transitioning between these two positions promotes upward rotation of the shoulder blade improving overhead position, and mobility of the hips, and ankles.

Enhanced Proprioception: This exercise challenges body awareness and control, which is crucial for perfecting swimming techniques and coordination.

Core Activation: The dynamic motion between the two positions engages the core, teaching swimmers to activate their core muscles during strokes for better stability and power

Swimming is a comprehensive sport that necessitates specific training to enhance performance and reduce injury risk. Incorporating these three shoulder exercises can offer swimmers a robust and balanced shoulder complex, ensuring they're not only powerful in the water but also protecting their shoulders for the long haul.

Remember always to consult a coach familiar with swimming mechanics and complimentary dryland exercises before starting any new exercise regimen. Proper technique in the water, and strength in the gym is paramount to developing strong resilient shoulders for a lifetime of swimming!

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Improve your Cardiovascular Swimming Performance: The Benefits of Beets and Nitric Oxide

Beetroot has gained popularity as a potential natural performance-enhancing food due to its high nitrate content, which can improve athletic performance, especially in endurance activities. Nitrate is converted to nitric oxide in the body, which helps dilate blood vessels, reduce the oxygen cost of exercise, and improve overall cardiovascular function. Studies report improved time to exhaustion running, increased economy and lower Vo2 for cycling time trials, better rowing times, as well as benefits to athletes training, acclimating, and performing at altitude. Studies have indicated that these effects can benefit endurance athletes, including swimmers, in the following ways:

1. **Improved Endurance**: The ability to swim longer distances and maintain a higher level of performance for extended periods is a critical factor for swimmers. Beetroot consumption may help enhance endurance by reducing the oxygen cost of exercise, enabling swimmers to maintain their performance for longer durations. (Bond, et al, 2012)

2. **Enhanced Blood Flow**: Improved blood vessel dilation, a result of nitric oxide production, can lead to increased blood flow to muscles during exercise. This can be particularly advantageous for swimmers, as efficient blood flow can support oxygen delivery to muscles and help delay the onset of fatigue during a race. (Lansley, et al, 2011)

3. **Aid in Altitude Training**: Beetroot supplementation has been found to be beneficial for athletes training, acclimating, and performing at altitude (Bärtsch and Saltin, 2008). Swimmers who engage in high-altitude training could potentially experience improved performance and adaptation.

While the cited studies primarily focus on cycling and running performance, the underlying physiological mechanisms related to nitrate and nitric oxide production are likely to have similar effects on swimmers.

Incorporating beetroot into a swimmer's diet can be achieved through various methods, including beetroot juice, supplements, or whole beets. These approaches can help swimmers experience potential performance benefits, especially in endurance events. However, individual responses to beetroot may vary, so it's important to experiment with dosage and timing to find the most effective approach for each athlete. It's also crucial to consider the additional health benefits of consuming nutrient-dense foods like beets.

Here are some guidelines on beetroot dose for performance benefits:

1. Beetroot Juice: Many studies have used beetroot juice to study its performance benefits. Typically, a single dose of 300-500 mL (about 10-17 ounces) of beetroot juice, containing around 6-8 mmol of nitrate, is often used. Consuming this amount 2-3 hours before exercise is recommended.

2. Beetroot Supplements: If you're not a fan of beetroot juice or prefer a more convenient option, you can also find beetroot supplements in the form of capsules or powder. These supplements often contain a more palatable, or at least smaller, dose of concentrated beetroot extract, providing 6-8mmol or roughly 400mg of nitrite often cited as the recommended performance dose. Follow the recommended dosage on the product label, which can vary between brands.

3. Whole Beets: You can also consume whole beets by adding them to your diet in various ways. Eating 1-2 beets a few hours before your workout can provide a similar nitrate boost as beetroot juice. You can cook, steam, roast, pickle, or even eat them raw in salads.

Before making significant changes to your diet or supplement regimen, it's advisable to consult with a healthcare professional or a sports nutritionist, especially if you have any underlying health conditions or concerns. They can help you tailor your beetroot intake to your specific needs and goals.

References:

Bond H, Morton L, Braakhuis AJ. Dietary nitrate supplementation improves rowing performance in well-trained rowers. Int J Sport Nutr Exerc Metab. 2012 Aug;22(4):251-6. doi: 10.1123/ijsnem.22.4.251. Epub 2012 Jun 15. PMID: 22710356.

Lansley KE, Winyard PG, Fulford J, et al.. Dietary nitrate supplementation reduces the 02 cost of walking and running: A placebo-controlled study. J Appl Physiol. 2011; 110 (3): 591-600.

Cermak NM, Gibala MJ, van Loon LJ. Nitrate supplementation's improvement of 10-km time-trial performance in trained cyclists. Int J Sport Nutr Exerc Metab. 2012 Feb;22(1):64-71. doi: 10.1123/ijsnem.22.1.64. PMID: 22248502.

Cermak N., Gibala M., Van Loon J. Nitrate Supplementation’s Improvement of 10-km Time-Trial Performance in Trained Cyclists. Int. J. Sport Nutr. Exerc. Metab. 2012;22:64–71. doi: 10.1123/ijsnem.22.1.64.

Domínguez R, Cuenca E, Maté-Muñoz JL, García-Fernández P, Serra-Paya N, Estevan MC, Herreros PV, Garnacho-Castaño MV. Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review. Nutrients. 2017 Jan 6;9(1):43. doi: 10.3390/nu9010043. PMID: 28067808; PMCID: PMC5295087.

Bärtsch, P, Saltin, B. General introduction to altitude adaptation and mountain sickness: altitude adaptation and mountain sickness. Scand. J. Med. Sci. Sports. 2008; 18:1–10.

Bakker E, Engan H, Patrician A, et al. Acute dietary nitrate supplementation improves arterial endothelial function at high altitude: A double-blinded randomized controlled cross over study. Nitric Oxide. 2015; 50: 58-64.

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How to Swim with a Snorkel | Center-mount snorkel for improving swimming technique and conditioning

Have you ever noticed other swimmers at the pool swimming with a snorkel centered over their head, and wondered why someone would swim with it, how does it work, and what are the benefits?

Click the video above, or continue reading to find out why the center-mount snorkel should be one of the top pieces of equipment in your swim bag, and why using it could help you improve your swimming technique, breathing, and pace.

And if you are looking for more videos on swim technique, equipment, and training, like this video, subscribe to my YouTube, and turn on notifications for more great content.

Unlike the more familiar side mounted SCUBA snorkels, a center-mount snorkel is specially positioned and curved, for optimal streamline and efficiency, for swimming and training the four competitive strokes and turns.

Snorkels provide many benefits from beginner to pro.

Whether you are just starting out or having been swimming for years, the need to breathe while swimming disrupts streamline and technique.

Particularly for new swimmers, getting enough air, at the right time, can be challenging, especially when you are just trying to stay afloat, and learn a new complicated swim technique, or need to get enough air to sustain your speed.

A snorkel  eliminates the need to break your stroke and streamline to breathe, allowing swimmers to focus more on their technique, or maintain streamline to swim faster.

It can be used to effortlessly perform a variety of technique drills, and conditioning sets, improving a swimmer’s efficiency and fitness.

However, using it, and finding the right snorkel and fit, is its own skill.

I’ve used a few different snorkels over the years, but have stuck with this original FINIS center-mount snorkel.

They sent me a few items several years ago for a national swim program I was running, but do not pay me to use or endorse their products.

What I like about this snorkel, and features you should consider when choosing, are first its comfort.

This snorkel has an adjustable forehead mount, with a soft, but tacky nonslip padding to be placed right against the skin on your forehead or swim cap.

It easily slides up and down to adjust the length of the snorkel between the mount on your head and the mouthpiece.

The straps are adjustable  and made of a more durable chlorine resistant silicone that doesn’t dry rot, like typical rubber goggle straps, and the split strap comfortably hugs the back of your head.

The mouthpiece is made of a soft silicone, and has the most important part of any center mount snorkel, the one way purge valve.

This valve is vertically centered below the mouthpiece, to collect and purge excess water, preventing it from coming into your mouth when you breathe.

It also makes it easier to clear if water enters the top while swimming, or during flip turns.

The curved snorkel design is streamlined, and aero or hydrodynamic, staying centered over the head, safely above and below the water, and curved enough to avoid capturing any splash, for all 4 of the competitive strokes and drills.

Its light snug fit is hardly noticeable as you swim, focusing on keeping your head down and aligned.

As you are swimming with the snorkel, you can freely inhale as much as needed.

I prefer to exhale, using a combination of mouth and nasal exhales, continuing to blow bubbles as I would without a snorkel.

I find that cadence and technique prevents the feeling of water in your nose, or accidentally inhaling through your nose.

Some swimmers may prefer using a nose clip, not included, with your snorkel.

Here are some links to popular nose clips.

Stay tuned for future content on the pros of training and competing with a nose clip.

While the snorkel opening is large and adequate, inhaling with it can sometimes feel laborious, compared to regular mouth breathing at the surface.

With practice it’s a good exercise in controlled deliberate breathing, and will improve with practice.

As far as cleaning the snorkel of water, the purge valve will passively eliminate small accumulations of water as you swim.

If you sense the snorkel has filled, or you ve just been underwater, like off a flip turn, you will have to clear it with a forceful exhale.

Get a big breath into your turn, as you approach the wall.

Perform a good streamline and underwater off the wall, then forcefully exhale and blow water out the top of the snorkel as you breach the surface.

This may take some practice but just like the first time you added flip turns, purging the snorkel on your breakout will also become routine and subconscious.

Like any piece of equipment, it’s important to use a snorkel deliberately for specific drills or conditioning sets.

Use it to improve head position, streamline, and conditioning, but do avoid using it as a crutch for inefficiencies in your breathing or technique.

It can also be difficult to use, or claustriphobic at first.

Start with short repeats, be patient, and remember you can easily push it out of your mouth, and roll or lift to breath as you normally would with out.

So whether you are just starting out, or are a seasoned pro, a center-mount swim snorkel is an essential piece of training equipment, helping you learn a new technique or stroke, or hone your goal pace and conditioning.

Whats been your experience with snorkel training? What snorkels do you prefer? I would love to hear your tips and tribulations in the comments below. Let me know what additional questions you have, please like and subscribe to my channel, and keep swimming!

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5 Reasons Every Swimmer Should Lift Weights

Injury Prevention - repetitive tasks can lead to muscular imbalances. Over-developed, weak, or tight muscles, lack balance, putting joints and tissues under undue strain. Sports often involve repetitive and overdeveloped movement patterns at the expense of others. A smart strength training plan is designed around muscular balance, developing opposing joint actions, moving the body through multiple planes of movement.

Mobility - both too little or too much can pose problems. Despite the myths, competitive lifters often have the best mobility, and the lowest incidence of injury. A balanced strength training program trains and develops strength through all the joint actions, full ranges of motion, and all planes, stretching and mobilizing restricted patterns, while stabilizing hyper mobile patterns. Muscular balance leads to centered joints and centered joints move unrestricted.

Efficiency - on theme with mobility, a centered joint moves efficiently. Tight stiff muscles are like having the breaks on, with the body working harder to move through restricted motions. Loose hyper mobile tissues are like over stretched rubber bands lacking elasticity and tone. A fit, strong, and powerful muscle produces force economically, with greater ease, and for greater durations, than a weak one.

Endurance - exclusively developing type one slow twitch aerobic muscle fibers can come at the expense of type two fast twitch anaerobic fibers, not to mention the intermediate fibers than can take on additional fast aerobic characteristics. The swimmer who can perform 10-20 pull ups can sustain similar or fewer stroke counts at higher and sustained velocities in the pool.

Speed  - once stroke tempo is optimized and maxed out, the only way to get faster, is greater force production at that stroke rate. Improved force production can only come from overloading those muscles and patterns with external load.

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Bent Vs Straight-arm Freestyle Catch

Last week, triathlete, Markus Marthaler and I got together to discuss the most elusive technique style in all of swimming, the high elbow catch. Also referred to as the bent elbow catch, or early vertical forearm (EVF), the position is championed by the best freestyle swimmers as being the most efficient, sustainable, and propulsive technique. But is it the only way to swim? Tune into our thorough Youtube analysis below, where we dissect the topic, discussing the pros and cons, and how to find your best technique based on your experience, distance, and ability.

The high elbow catch, demonstrated impeccably by Markus, below, is simply the underwater phase of the freestyle stroke with the hand in a position below the elbow. After the entry and extension phases of the stroke, swimmers should begin bending their elbow, creating pressure against their hand and forearm, below the elbow, setting up a strong propulsive pull, with the greatest surface area possible.

This position effectively turns the entire lower arm into a paddle, shortening the lever arm, or length of the pulling arm, allowing the strong propulsive lat muscles to pull harder across the decreased length, and faster via a shorter path. It’s a technique and position favored by the worlds best freestylers, particularly those swimming distances over 100m, like middle distance pool competitors, triathlete, and open water swimmers, due to its sustainability.

Getting into this position early, requires a tremendous amount of shoulder mobility, both from the shoulder blade upwardly rotating towards your ears, and the shoulder joint internally rotating. For many adult-onset swimmers, who did not develop this mobility and technique in their youth, the shoulder and brain may be stubbornly rigid in achieving this position. Furthermore, it requires excellent rotation from the hips, rocking the body from hip to hip, shoulder to shoulder.

The good news is, the ideal technique for you, exists on a spectrum, and with time and practice you can develop the best position for your stroke. Let’s take a look.

The straight-arm catch is popular among sprinters. It takes advantage of a longer lever arm, or arm length, requiring maximum torque or force from the lats around the shoulder, through a longer stroke path. The pay off is increased force and speed, at the expense of sustainability.

While this technique also places the hand below the shoulder, the long arm position requires tremendous strength. Straight-arm freestyle swimmers, maintain pressure on their hand and long arm, throughout the path of the stroke, creating tremendous force and speed for short lived efforts, such as the 50 and 100 meter sprinting events. This position requires less shoulder internal rotation, but more thoracic or upper spine rotation, coupled with a flatter hip position, and a strong kick.

A common technique flaw in freestyle is dropping the elbow. Swimmers initiate the pull from the shoulder, drawing the elbow back first, instead of bending at the elbow and pulling with the hand and forearm. The small surface area of the elbow catches significantly less water. Many swimmers with this flaw eventually get vertical with their forearm, but not until later in the stroke, wasting a lot of front end propulsion. These swimmers would benefit from some of the catch drills below that encourage bending at the elbow first, keeping the elbow above the hand, and maintaining pressure on their forearm, as they drive their lower arm backwards, like a paddle.

In our video analysis above, Markus and I discuss and compare the dryland joint action examples of the pull-up versus a muscle-up, or press-up out of the pool. While the pull up is arguable the most important dryland strength exercise for swimmers, the elbows back first strategy is not what we want to pattern in the water.

However, it’s important to make the distinction between the best exercises for developing strength in muscles that have carryover to swimming, and patterns used to improve technique in the water. Again the pull up is THE best exercise for developing strength and power in the lats, the muscles used primarily in swim pulling, but additional technique pattering drills are needed to teach the join actions and sequencing of the the freestyle pull, where the demands and forces are a bit different.

In our discussion, Markus using vivid external imagery and movement examples to explain the high elbow catch. He likens the high elbow pull to that of a muscle-up, or press-up out of the pool, which involves pressing the hands into gym rings, or the pool deck, pulling them below the elbow, as the body is pressed up against gravity, in these examples, or forward in the water, swimming horizontally.

In the water swimmers looking to improve their catch would benefit from 5-10 min of catch drills, like some of the examples below, in the beginning of the session, to set their catch and improve their feel for the water. If you sense your pull is not translating into the forward movement you desire, give some of these drills a shot. Be patient, and know that the best technique is the one suited to your experience and goals. The best swimmers employ a variety of styles, rooted in a few principles, but all finding the best style for their bodies and events.

Interested in analyzing your technique and finding a swim and dryland drill prescription specific to your needs? Check out some coaching and programming options, here!

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Compression Boots for Recovery

Pneumatic compression boots are a type of device that uses air pressure to massage and compress the lower legs and feet. They are often used by athletes, fitness enthusiasts, and people with circulatory issues to improve blood flow, reduce swelling, and aid in recovery from exercise or injury. In this blog, we will discuss the various benefits of pneumatic compression boots and how they can be used to improve overall health and well-being.

One of the primary benefits of pneumatic compression boots is their ability to improve circulation. (Won YH et al., 2021) When the boots are inflated, they apply gentle pressure to the legs and feet, which helps to squeeze out excess fluid and improve blood flow. This can be especially beneficial for people with circulatory problems, such as varicose veins or deep vein thrombosis, as it can help to prevent the buildup of fluid in the lower extremities. Improved circulation can also help to reduce swelling and inflammation, which can be beneficial for athletes or anyone recovering from an injury.

Pneumatic compression boots can also be used to aid in recovery from exercise or injury. The massage and compression provided by the boots can help to reduce muscle soreness and fatigue, making it easier to recover from a hard workout or injury. (Cranston AW & Driller MW, 2022) In addition, the improved circulation and reduced swelling can help to speed up the healing process, allowing you to get back to your normal activities more quickly. (Martin JS et al, 2015)

Another benefit of pneumatic compression boots is their ability to reduce the risk of injury. By improving circulation and reducing muscle fatigue, the boots can help to prevent muscle strains and other common injuries. They can also be used as a preventative measure for people with a history of circulatory problems, helping to reduce the risk of blood clots and other issues.

Pneumatic compression boots are also convenient and easy to use. They can be worn anywhere, at any time, and do not require any special training or equipment. Simply put on the boots, adjust the air pressure to your desired level, and relax as the boots do the work for you. They are also portable, making it easy to take them with you when you travel or go to the gym.

There are a few things to consider when using pneumatic compression boots. It is important to follow the manufacturer's instructions and not exceed the recommended air pressure, as doing so could cause discomfort or even injury. It is also important to take breaks and remove the boots if you experience any pain or discomfort. Finally, if you have any underlying medical conditions, it is always a good idea to consult with your healthcare provider before using pneumatic compression boots.

In conclusion, pneumatic compression boots are a convenient and effective tool for improving circulation, aiding in recovery from exercise or injury, and reducing the risk of injury. They are easy to use and can be worn anywhere, making them a great option for anyone looking to improve their overall health and well-being. Whether you are an athlete looking to enhance your performance or someone with circulatory issues looking for relief, pneumatic compression boots may be just what you need.

Cranston AW, Driller MW. Investigating the Use of an Intermittent Sequential Pneumatic Compression Arm Sleeve for Recovery After Upper-Body Exercise. J Strength Cond Res. 2022 Jun 1;36(6):1548-1553. doi: 10.1519/JSC.0000000000003680. Epub 2020 Jul 1. PMID: 35622105.

Won YH, Ko MH, Kim DH. Intermittent pneumatic compression for prolonged standing workers with leg edema and pain. Medicine (Baltimore). 2021 Jul 16;100(28):e26639. doi: 10.1097/MD.0000000000026639. PMID: 34260560; PMCID: PMC8284752.

Oliver A, Driller M. The Use of Upper-Body Intermittent Sequential Pneumatic Compression Arm Sleeves on Recovery From Exercise in Wheelchair Athletes. Am J Phys Med Rehabil. 2021 Jan 1;100(1):65-71. doi: 10.1097/PHM.0000000000001521. PMID: 32618754.

Martin JS, Friedenreich ZD, Borges AR, Roberts MD. Acute Effects of Peristaltic Pneumatic Compression on Repeated Anaerobic Exercise Performance and Blood Lactate Clearance. J Strength Cond Res. 2015 Oct;29(10):2900-6. doi: 10.1519/JSC.0000000000000928. PMID: 25756325.

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Holiday Gift Guide for Swimmers

Looking for the perfect gift for the swimmer in your life? I am grateful to work with these companies, and could not coach or train the way I do without them. Read why these four brands and products are indispensable in my training, and take advantage of some exclusive discounts as part of the Train Daly community. Happy Holidays!

Vasa Trainer Dryland Training Equipment

Vasa Trainer played a big part in my dryland program in high school, as an aspiring collegiate athlete. For over 30 years, they have been helping aquatic athletes train smarter, and perform better with their line of products that fit a variety of training goals and budgets. I am proud to continue to work with them into my professional coaching and masters swimming career, training with their products, and creating the best content and training programs.

The Swim Ergometer is the ultimate dryland conditioning tool. It’s my favorite training tool for improving stroke power. The power meter provides objective feedback on stroke power, setting baselines with test sets, and monitoring left to right asymmetries. It creates accountability as fatigue sets in, providing instant feedback on progress, stroke for stroke, with great carryover to the water.

As a young swimmer, I cut my teeth with the Vasa Trainer Pro. It’s a total body training tool for developing swim-specific endurance, strength and power, head to toe. In addition to stroke technique and conditioning, it can be used to perform an endless amount of traditional pushing, pulling, and lower body squatting patterns. It literally replaced my commercial gym in 2020, and I could not have trained without it.

I do not go anywhere without a pair of bands in my gym bag. Dryland cords with hand paddles, are the easiest way to teach and reinforce technique on land, then hop right back in the water and apply it. They can be anchored to any door or pool ladder, making them the best investment for on deck dryland technique and muscular endurance work.

Save 10% OFF all Vasa Trainer products from the Ergometer, Trainer Pro, or Dryland bands with code DALY10 at checkout.

The Magic5 Custom Goggles

A historically low tech sport is slowly solving decades old pain points, starting with goggles. Gone are the days of leaky, foggy, dry rotted goggles, and rings around your eyes. Toss your old swedes and vanquishers, and check out The Magic 5. The Magic 5 uses facial scanning technology through your mobile device, to custom fit the gaskets and nose bridge specific to your face. Their first-class comfortable fit also come with first-class materials that do not fog, rot, or fall off. Get 20% OFF with checkout code DALY20, and never look back!

Zygo Waterproof Headset

Swimming is a solitary activity. Unlike other individual sports, the water limits auditory motivation or immediate feedback. Now swimmers, get instant audible coaching feedback, while they swim, with Zygo’s wireless waterproof headset. I'm very excited to have a product that allows me to communicate and make stroke corrections immediately from the deck, while my swimmer’s faces are in the water. Zygo’s bone conduction technology and wireless walkie talkie are crystal clear, allowing my swimmers to get the feedback they need without having to stop. You can also stream your favorite playlist directly from your phone, swim with their app of guided workouts, or use the tempo trainer, making it practical whether you have a coach on deck or not. Get your set and enjoy 10% OFF with checkout code DALY10!

Air Relax Recovery Boots

The best gear and training is only as good as the recovery. The best athletes know that adaptation from training stress occurs between workouts, with a smart sleep, nutrition, and recovery program. If you are already maximizing your sleep and nutrition strategies, it’s time to focus on some of the additional methods you can use to accelerate recovery between workouts, and increase training intensity.

Pneumatic compression devices have been show to decrease perceived soreness between workouts, particularly upper body compression, specific to upper body dominant sports, like swimming. They improve blood lactate clearing after particularly grueling anaerobic conditioning sets. Compression also combats physiological stressors associated with travel, important for athletes who may travel to events and sit for prolonged periods of time.

I have been using Air Relax compression boots for the last 3 years. It’s a relaxing way to finish a hard day of work and training, boosting a diminished ability to recovery as I age and continue to train and compete. I appreciate their competitive pricing in the space, outselling all other brands, with industry-leading quality and durability. They are a FDA approved medical device, providing twice the pressure of comparable devices. If you are in the market for compression recovery, check out Air Relax.

Investigating the Use of an Intermittent Sequential Pneumatic Compression Arm Sleeve for Recovery After Upper-Body Exercise

Cranston, Adam W.1; Driller, Matthew W.1,2

Acute Effects of Peristaltic Pneumatic Compression on Repeated Anaerobic Exercise Performance and Blood Lactate Clearance

Martin, Jeffrey S.; Friedenreich, Zachary D.; Borges, Alexandra R.; Roberts, Michael D.

Effects of Sports Compression Socks on Performance, Physiological, and Hematological Alterations After Long-Haul Air Travel in Elite Female Volleyballers

Broatch, James R.1,2; Bishop, David J.1,3; Zadow, Emma K.4; Halson, Shona2,5

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Swimming Fast and Loose

Have you ever noticed swimmers compulsively shaking their muscles and fidgeting behind the blocks before a race? From Michael Phelps iconic arm swings to the, “dancing queen,” Sierra Schmidt, at last summers Olympic Trials, it turns out there is more to moving and staying loose, than just nervous energy.

Athleticism is a balance of tension and relaxation. Some of the best practices in sports performance come from research, and training anecdotes, developed in Eastern Block athletics. “Fast and loose” has long been a dynamic relaxation practice observed in the routines of some of the worlds best athletes, from kettlebell athletes to swimmers.

New evidence Voluntary Muscle Relaxation Can Mitigate Fatigue and Improve Countermovement Jump Performance by Pinto, Brendan L.; McGill, Stuart M. in the Journal of Strength and Conditioning Research, suggests that not only can voluntary muscle relaxation exercises improve your performance in things like vertical jumping, but it can also delay the onset of fatigue, or reduction in power, in the same repetitive movements.

Subjects performed 10 maximal effort jumps with 30 seconds of rest between each jump. During the rest period, they either performed a dynamic relaxation technique, oscillating and loosely shaking their muscles, or just resting in stillness.

Over the course of the study the subjects using the dynamic relaxation technique between efforts not only jumped higher than the still control group, but they also increased their jump height by 2% when using the relaxation technique, versus when they just rested. Additionally, their decline in power was slower when shaking and moving between sets, versus just resting, indicating delayed fatigue.

How could this help you before your next race? What if you could increase reaction time off your start, jump further, sprint faster, and delay a decline in power and speed compared to your competitors who just sit and wait? Then you could be the one sitting and waiting at the finish lane, watching everyone else come in.

If an instant performance improvement intrigues you, remember to stay fast and loose before your next race, between sets, or your active rest and cool downs between events or sets.

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Hold your Breath!

Want an immediate 1% improvement in your performance?

Your best effort is an aggregate of accumulated small wins from training, nutrition, and recovery. 

Here’s an evidence-based hack you can incorporate before your next race, that may have immediate performance improvement.

Effects of Pre-race Apneas on 400-m Freestyle Swimming Performance by Robertson, C, Lodin-Sundström, A, O'Hara, J, King, R, Wainwright, B, and Barlow, M. looked at the effects of breath holding prior to a 400m (~4min) swim. Compared to the warm up only group, the group that warmed up and incorporated 3 maximum breath holds prior to racing, saw a 1% improvement in their time. Thats a two and half second improvement, just by priming your breath! 

Athletes from a variety of sports have long incorporated different breathing protocols, to improve movement  quality, conditioning, and performance. While adequate breathing is key to performance, too much or too little can have detrimental effects. Swimmers in particular, train their breathing efficiency with specific breath holding sets in practice, from no breath 25s, to 3,5,7,9 breathing patterns across longer distances, but may employ an every other stroke breathing pattern for racing distances over 100m. 

After assessing movement quality, breath is the second thing I assess with my athletes. Breathing assessments provide insight into an athletes mobility, stability, and work capacity. During the assessment, observations are made on an athletes strategy to breathe, their ability to get adequate air in, and their tolerance for holding their breath or CO2.

Using and conditioning preferred breathing patterns helps athletes pressurize and create stability in their core, protect their lower back, and allows their limbs to be more mobile and produce force. Optimal breathing mechanics using the diaphragm, and filling the core three-dimensionally, provide ample O2, and help eliminate CO2. 

Breath can produce a calming affect, decreasing tension, and improving movement quality. Under stress, a controlled breath helps to keep your cool, and delay fatigue. Sufficient air can increase training intensity, and facilitating recovery after. 

Assess your breath

Sitting or lying comfortably, inhale through your nose, deeply, slowly, and completely. When you cannot inhale any more, start a timer and hold your breath. Stop the timer when you cannot hold your breath any longer, record your time. Note whether you felt you could get a full breath in and inflate your core, versus a shallower chest and upper body dominant breath. 

Your Score

< :20 Deficient 

:20-:60 Adequate 

:60-:90 Athletic

> :90 Elite 

Have room for improvement? Lie on your back. Start by assessing your mechanics. Using a nasal inhale, send your air down into your core, inflating and expanding symmetrically and three-dimensionally through your stomach, sides, and lower back. Feel your ribs expand, while staying down. Reduce the tendency to breath predominantly through your chest, elevating your sternum and shoulders. Hold your breath for a moment. Then exhale through your nose, deflating slowly and completing. Hallow out your core, and feel your deep core stabilizers contract. Hold your breath for a moment at the bottom. Repeat this for 10 repetitions, increasing the duration on your inhale, hold, exhale, and hold, over time. Reassessing your maximum breath hold every few weeks. 

Before your next race, whether its a 400m pool swim, sprint triathlon, or marathon swim or run, use these deep breathing strategies to calm pre-race jitters, and use 3 maximum breath holds just before racing to improve O2 saturation, CO2 tolerance and performance throughout! 

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Top 5 Swim Bag Essential

Top 5 Swim Bag Essentials 

If you are serious about improving your swimming, you know how important equipment is to honing your technique and getting stronger. 

From novice to pro, the right equipment provides both feedback on streamline and drag, to improving propulsion. They amplify mistakes AND good technique, providing feedback to correct and sustain form, and build your strength and endurance. 

Check any swimmers bag, or at the edge of any deck, and you will find these 5 essential pieces to a smart swim training program. 

Fins - A medium sized flexible fin provides correction in ankle mobility and position, tapering and streamlining your tail end with a pointed toe. They increase the surface area of your foot, increasing the amount of water caught with each kick, both up and down, increasing both propulsion and the force and work exerted by your legs. A strong kick should be used wisely, but is critical for balance and speed, and an excellent way to get fit. I train and coach exclusively in the Finis Z2s. 

Paddles - Paddles come in many shapes and sizes providing different levels of feedback on technique and feel for the water. Beginner to intermediate swimmers should choose a small to medium sized paddle, enough to increase the surface area of your hand, without prematurely adding excessive stress on your shoulders. Force and speed have an inverse relationship. Too large of a paddle will slow your stroke rate down, good for distance per stroke and strength work, at the expense of tempo and turnover. I like Finis’s Agility paddles for their strapless design that is low maintenance and customization, with the increase demand on entry and catch to keep the paddle in place. 

Snorkels - Breath is challenging for many swimmers, and is a big focus on my coaching and programming on land and water. Center mount snorkels have become a staple training accessory for improving both position and streamline, as well as providing a constant supply of oxygen. They’re great for working on technique, eliminating breathing challenges, and allowing you to stay aligned and streamlined to focus on form. Greater economy and speed can be reached using them, by staying in streamline, and getting more air. Finis’s center mount snorkel fits comfortably centered on the head with a tapered design, and purge valve for easy clearing. 

Buoys - Pull buoys worn above the knee provide greater lift to the hips, allowing you to swim higher in the water, more downhill, and reduce the energy and oxygen demands of a kick, shifting swimming demands exclusively to the upper body. As a result, weaker kickers may find they swim faster with a buoy. 

Gently squeezing the buoy is great for firing up your core, and maintaining a long taut body line. This position is also great for the shorter axis strokes, breaststroke and butterfly. Finis’s Axis buoy can also be work just above the ankle, ideal for the long axis strokes freestyle and backstroke. The long lever position places a greater demand on symmetrical rotation, and pressing your head and chest down to maintain your plank or streamline in the water. 

Kick Boards - Whether you have your own gear or not, chances are your local pool carries kick boards. While some may argue boards disrupt good position and streamline, when used properly they can be excellent teaching tools, and great way to isolate your legs. Regardless of board shape or position held, focus on long taut arms and body lines. Stay low to the water, even keeping your mouth or face down or just in the water. A benefit of kicking with a board is more time to breathe (and socialize) but like any exercise, you don’t need to be exchanging air constantly. Staying closer to and in the water, creates a better streamline. Notice your buoyancy when your lungs are full, versus when you exhale and empty them. For me, a compromise between streamline kicking and board kicking, is the Finis Alignment board. Its streamlined design, and minimal buoyancy provides support for both surface and under water kicking. The hand strap is also great for single arm drills, and streamlining under water off walls. 

Let me know in the comments what’s in your swim bag, or what piece of equipment you can’t train without. Share this with someone who could swim better with the right gear.

I do not have an affiliation with Finis but have trained with their gear, among others, for decades. Clicking the links to these products helps to support this content.

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#AD From competitor to coach @SpeedoUSA equips me with the gear to succeed even in tough times and quite literally #MakeWaves in and out of the water. I've been training, racing, and coaching in Speedo for more than three decades. They're synonymous with swimming and instrumental in my coaching and commitment to help swimmers become more proficient in their technique, as well as go deeper into their inherent athleticism. #SpeedoUSA We all have the strength to make waves. How do you do it? (at New York, New York) https://www.instagram.com/p/CR9UzJyq3Ub/?utm_medium=tumblr

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Love programming crawling for clients to develop the feel of moving your body over your arm. A great catch and pull is an anchor moving the body forward, more than pushing the arm back. #TrainDaly #originalstrength #dns #developmentalkinesiology #frontcrawl #tiswimming #swimstrength #swimmerstrength #swimstrong #strongswimmer #strongswimmers #strengthtrainingforswimmers #mastersswimming #mastersswimmer #mastersswimmers #drylandtraining #dryland #drylandswimming #drylandforswimmers #triathlonlife #triathlonmotivation #triathloncoach #triathlonlifestyle #triswim #triathlonswim #triathlonswiming #triswimpics #ironmanswim #triswimming #ironswim (at Dagály Fürdő) https://www.instagram.com/p/CR4oc2cBnRT/?utm_medium=tumblr

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Tuesday training tips with @TheAFish1 Swim specific dryland training does not have to literally look like swimming. Choose exercises in the gym that are best for developing gym qualities and patterns that carryover to swim. Focus more on endurance, strength, and power through the ranges of motion required for your stroke, and reciprocal patterns to balance joint forces and repetitive stresses of swim. Do less complexity, variation , and low threshold exercises lacking the intensity to develop these attributes. #TheAFish1 #TrainDaly #individualmedley #butterflystroke #butterflyswimming #backstroke #backstrokeswimming #breaststroke #breaststrokeswimming #breaststroker #freestyleswim #freestyleswimming #freestyleswimmer #swimstyle #swimmingstyle #swimweek #swimset #swimit #swimmingisfun #swimmingsports #topswimmer #bestswimmer #bestswimmerintown #bestswimmingpool #bestswimming #swimbody #swimfitness #swimmingfitness #swimfit #swimtraining (at Budapest, Hungary) https://www.instagram.com/p/CR2I4a-B1Wm/?utm_medium=tumblr

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Muscular balance with pushes and pulls, squats and hinges? #TrainDaly #drylandtraining #dryland #drylandswimming #drylandforswimmers #drylandtrainingforswimming #enduranceswimming #swimmingworkout #mrswimmer #theswimmers #proswim #swimpro #proswimmer #myswim #usaswimming #ymcaswimming #highschoolswimming #collegeswimming #instaswimcoach #swimallday #swimultra #ultraswim #strengthandconditioningcoach #strengthandconditioning #strengthandconditioningtraining #strengthandconditioningspecialist #strengthandconditioningeducation #ironmanswim #triswimming #ironswim (at Budapest, Hungary) https://www.instagram.com/p/CRzgpdtBMd5/?utm_medium=tumblr