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Welcome! Thanks for coming to my girls competitive swimming blog. I will have information on swimming tips, stroke techniques, nutrition tips, quotes, and workouts you can use. I created this blog to give people and swimmers tips and ideas to improve there performance. This is one of the few blogs about swimming including all that i have! I hope you can learn a lot in my website. You can comment on my post and tell me what you think. This website shows all my knowledge on swimming and my goal is to help you. Let me know of your great ideas. Swimming is a sport for all ages and levels. This blog is my guide to all girl swimmers. I hope this will help you get started!

Swimming Workouts

If your looking for a great swim workout try these!

To workout your legs use these workouts:

-10x 100s IM kick on the 1.30

-5x 200s, 100 kick w/ board 100 w/ flippers, choice stroke  5 sec rest

-12x 25s kick with no board (on back) 15 sec rest

-6x 100s sprint kick, 10 sec rest

-5x 50s sprint with flippers 10 sec rest

To workout your arms use these workouts:

-10x 50s with a pull boy 10 sec rest

-5x 200s with a pull boy 5 sec rest

- 8x 100s with  paddles 15 sec rest

-15x 50s, 25 using paddles and 25 using a pull boy

-2x 400s, 200 pull, 100 using paddles, 100 swim

Dry land arm workouts:

-5 sets of 10 push ups

-Arm curls with weights
-Triceps Dips

-Diamond push ups

Dry land ab workouts:

-Planks (regular and sides)

-3 sets of 30 crunches
-Leg lifts and adding flutter kick
-Bicycle
-Vertical leg crunch
-Streamline crunch
-Reverse crunch

Dry Land leg workouts:

-Streamline jumps

-Squats

-Lunges around the pool

-Calf raises

-Burpees

-Tuck jumps

*Molly's workout: 5 x 100s under 1.10 sec, 30 sec break in between, 1,000 yard swim in 14 min.

Nutrition Tips

During your swim season here are a few tips on what to eat to bring out your best performance.

Before practice:
-Eat light foods before practice like and apple or any other fruits.
-Don't eat a big meal or too much of anything
-Although you don't want to eat to much, make sure you eat something.
-Others ideas of what to eat is crackers, vegetables, small sandwich and another small snacks.

During Practice:
-Always have a water bottle and stay hydrated for the best practice possible.
-Avoid eating during practice.

Before a meet
-The night before a swim meet eat carbohydrates to fuel yourself.
-Good foods to eat are pastas,breads and grains.
- The day of your swim meet, before the meet starts, good things to eat are sandwiches (from Subway) and to have a good meal, but remember to not eat to much.

During a meet:
-Make sure you stay hydrated through the whole meet for your best performance.
-Good things to drink are water, Gatorade, Powerade, All Sport, and more water!
-If you get hungry during a swim meet good things to eat are: granola bars, oranges, grapes, and bananas.
-These foods will fuel you without making you get too full.
-Other small snacks will fulfill this hunger without making you too full.

Swimming Quotes

Here is a list of swimming quotes to motivate competitive swimmers:

The water is your friend.  You don't have to fight with water, just share the same spirit as the water, and it will help you move. 

"People ask me 'what was going through your mind in the race?' and I don't know. I try and ...let my body do what it knows".

"I wouldn't say anything is impossible. "I concentrate on preparing to swim my race and let the other swimmers think about me, not me about them."


"I think that everything is possible as long as you put your mind to it and put the work and time into it".

"Swimming is a magnificent sport for athletes of all abilities and interests."

 

"Body does what mind prefers."

 

"You can't put a limit on anything. The more you dream, the farther you get".

 

Here are some of my favorite quotes:

 

"Seventy-five percent of our planet is water - can you swim?"

 

"The body achieves what the mind believes."

"Seven days of no swimming makes one weak"

 

"If you have a lane, you have a chance. "

 

"Swimming:  From the outside looking in, you can’t understand it.  From the inside looking out, you can’t explain it."

"The man who is swimming against the stream knows the strength of it." 



"I will never say never."

 

Stroke Technnique

There are four different swimming strokes when swimming competitively. They are butterfly, backstroke, breaststroke, and  freestyle. Here are some techniques on perfecting the strokes:

This is the butterfly stroke.
When swimming this stroke here are some tips:
-Always keep a steady dolphin kick.
-Keep your hands pointed as you move through the water.
- Breathe on every other motion of the stroke.
-One motion or stroke consists of two dolphin kicks and one arm motion.
-An arm motion is as you move your arm around in a circular motion.
-When you breathe don't pull your head up far out of the water, just enough to breathe.
-Keep your legs vertical and don't let them drop causing you to sink and slow down.
-Go through the motions as fast as possible for best results.
-Also keep your toes pointed.

This is the freestyle stroke. Here are a few pointers on how to perfect this stroke:
-Keep a steady and fast flutter kick.
-To keep yourself going fast breathe every three strokes.
-When you breathe, breathe out of the side of your mouth, leaving only one goggle out of the water.
-Keep your elbow high and pointed.
-Drag your fingers through the water only slightly.
Rotate your body as you turn to both sides during the stroke.
-Stay aligned and streamline during your race and in practice.
-Use your hips and shoulders to rotate and make a faster stroke.   

This is the backstroke. Here are some techniques to use when swimming the backstroke:
-Keep your hands pointed and switch from thumb to pinkie as you enter the water.
-On backstroke you should also use a steady and fast flutter kick.
-Rotate your shoulders and hips from side to side, to move smoother through the water.
-When your swimming use the flags to tell when to turn for your flip turn, count your strokes to know this,
-It usually take about five or seven from the flags before you turn, but its different for every person.
-Move in a rhythm like fashion as you rotate and move fast through the water.
-Don't move your head back and forth, it causes more resistance.
-When you swim, swim in a straight line to reduce time.



This is the breaststroke. Here are some things to think about:
-Keep your head still as you move through the motions.
-The motions are moving your hands and lunging forward while doing the scissor kick.
-Don't kick and do the arm motion at the same time.
-When you lunge forward lunge fast and glide.
-Take long and fast strokes to gain more distance in less time.
-When you come up to breathe don't come up really high, only enough to breathe.
-Keep your chin down and don't bring your head up.
-Breathe after every arm and leg motion.  



Swimming Tips

 



Here are a few tips and pointers to help you in the pool:

-Always Stretch, before you workout it is important to stretch and loosen up so you don't pull a muscle.

-When your in the pool, whether your practicing or in a race, always swim streamline. It will help your stroke and your speed.  

-Don't breathe immediately before you do a flip turn, for a faster turn, also try to avoid breathing inside the flags. 



Streamline Position

 -Count your strokes from the flags to the wall, for more more efficiency in your flip turns, especially on backstroke.

Here are a few equipment tips:
-Always where a swim cap, to reduce resistance through the water.
-Make sure your swimsuit is a one- piece that is tight, also to reduce resistance.
Make sure your goggles fit tight and are secure so they don't fall of during a race.
-During practice use flippers to strengthen your legs, also use kick boards to that.
-Also during practice use paddles and pull boys to gain arm strength.
-Use a mix of these four pieces of equipment through practice.



Thanks for coming to my swimming blog!

Welcome to my competitive swimming blog! If you want to learn tips and techniques you came to the right place. On my blog there will be tips and techniques along with nutrition tips during your season and information on the four swimming strokes! Hope you learn more about swimming!