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through the water.
BEGINNER’S GUIDE TO OPEN WATER SWIMMING GEAR Here are some cold and open water gear essentials. Zinc oxide and sun-screen. For you lucky swimmers who are swimming out under sunny skies, a waterproof sun-screen is a must for your back, face, arms and shoulders. Zinc oxide is another option; it will make your skin look chalky white but is a physical block to the harmful rays (compared to SCAPULAR STABILITY FOR SWIMMERS: HOW TO BULLETPROOF YOUR Alternate sides for 10-15 reps each side. 3. Prone Arm Slide with “W”. Assume a prone position with arms extended overhead. Pull the arms down into a “W” position (downward rotation of the scaps) and then elevate the elbows down and back, trying to maintain shouldercontact
6 BREASTSTROKE DRILLS FOR A FASTER AND MORE EFFICIENT Breaststroke looks easy but it is difficult to master. Here are six breaststroke drills that will help you build a faster and more efficient breaststroke. Breaststroke might be the slowest of the four strokes, but it is the hardest to master. Nailing the timing, body position, and most efficient drag profile takes a lot of time. The timing, in particular, is something that I have struggled 6 TIPS FOR HOW TO SWIM BREASTSTROKE FASTER Here’s how to swim breaststroke faster with a couple of Olympic breaststroke champions and Olympic coaching legends. Breaststroke is the first swimming stroke on record, with drawings dating back to the Stone Age depicting people swimming with a frog-like kick carved into rock walls. For a lot of us swimmers, even experienced competitive swimmers, it’s also the hardest one to really get a THE BEST WATERPROOF FITBITS FOR SWIMMING The Fitbit Ionic is essentially Fitbit’s answer to the Apple watch, and it is their first foray into “smartwatch” territory.. It’s an all-in-one smart watch for swimming that does everything you’d expect a wearable to be able to do, from tracking your runs, your sleeping patterns, to playing music, to just about anything else smartwatches do nowadays. HOW TO PROTECT YOUR HAIR FROM CHLORINE How to get chlorine out of hair. Your swim is over, you’ve wrapped yourself up in your favorite swim towel, and you still have a wet head that is saturated with chlorine.Even though you pre-soaked your hair and wore a cap, some water still seeped in there. WHAT SWIMMERS SHOULD EAT BEFORE, DURING, AND AFTER A SWIM MEET Fuel yourself like a champion so that you can race like a champion. Here are some proven tips from sports dietitians on what to eat before, during, and after a swim meet. A solid block of training is in the bank, your taper has gone relatively anxiety-free and smooth, and now it’s time to fuel up and drop-kick your personal best times across the pool deck. But for many swimmers, the added 5 EPIC DISTANCE SWIM WORKOUTS FOR MAXIMUM ENDURANCE 4×100 free swim with snorkel. DPS @ 1:45. :60s rest. 500 for time @ 7:30. +:30s transition between rounds. The 500s for time were done as follows: Round 1: 500 is 10×50 @ :40/45 best average. Round 2: 5×100 @ 1:20/25 best average. Round 3: 500 from the block. 3 SWIMMING WORKOUTS FOR SUPERCHARGED WEIGHT LOSS Pre set: 6×50 as 25 swim, 25 kick without a board. Desc 1-3 and 4-6. Take :15 rest at the end of each rep. :30 vertical dolphin kick (keep core braced and focus on kicking with equal power in both directions) Warm down: 8×25 swim DPS (try to beat your average from the warm up). Take :20 rest after each rep. 3 MOBILITY EXERCISES FOR SWIMMER’S SHOULDER Protect your shoulders and you will be prepared to tackle hard sets and improve in the water. Here are three mobility exercises for bulletproofing your shoulders. It's an almost unavoidable reality of swimming. At some point, after some random swim practice or after a grueling stretch of workouts, it happens. A ping, a tinge, an ache, or an outright band of screaming ouchies coming from your BEGINNER’S GUIDE TO OPEN WATER SWIMMING GEAR Here are some cold and open water gear essentials. Zinc oxide and sun-screen. For you lucky swimmers who are swimming out under sunny skies, a waterproof sun-screen is a must for your back, face, arms and shoulders. Zinc oxide is another option; it will make your skin look chalky white but is a physical block to the harmful rays (compared to HOW TO PROTECT YOUR HAIR FROM CHLORINE How to get chlorine out of hair. Your swim is over, you’ve wrapped yourself up in your favorite swim towel, and you still have a wet head that is saturated with chlorine.Even though you pre-soaked your hair and wore a cap, some water still seeped in there. 3 DRYLAND WORKOUTS FOR SWIMMERS OF EVERY LEVEL For the land-locked swimmer, dryland workouts provide a way to complement the training they have done in the water. The goal with dryland training is pretty simple: to provide a foundation of strength and mobility to improve performance in the water. HOW TO KEEP WATER OUT OF EARS WHEN SWIMMING 5. Use a swimmer’s ear band to help block water. Swimmer’s ear bands are designed to wrap around the head and shield the ears from water. Although swimmer’s ear bands are best suited for incidental water (water splashing into the ear canal, for example), they do not provide the same type of complete blockage that happens with earplugs.6
BOB BOWMAN’S FAVORITE KICK SET FOR STRONGER LEGS AND Presently, Bowman is the head coach at Arizona State University, where he was named Pac-12 Men’s Swimming Coach of the Year in 2016/2017. Bowman has long preached the importance of his swimmers having a powerful kick in the water. In training Phelps’ underwater dolphin kick, the GOAT did long bouts of weighted vertical kicking. TRY THIS DAVE SALO SET THAT WILL HELP CLOSE YOUR 200M RACES Try This Dave Salo Set That Will Help Close Your 200m Races. Dave Salo is one of the premier swim coaches on the planet. He has been the head coach at the University of Southern California since 2006. The Trojans are consistently one of the top NCAA programs, and Salo also manages a pro group that includes international stars Vlad Morozov and WHAT SWIMMERS SHOULD EAT BEFORE, DURING, AND AFTER A SWIM MEET Fuel yourself like a champion so that you can race like a champion. Here are some proven tips from sports dietitians on what to eat before, during, and after a swim meet. A solid block of training is in the bank, your taper has gone relatively anxiety-free and smooth, and now it’s time to fuel up and drop-kick your personal best times across the pool deck. But for many swimmers, the added 5 EPIC DISTANCE SWIM WORKOUTS FOR MAXIMUM ENDURANCE 4×100 free swim with snorkel. DPS @ 1:45. :60s rest. 500 for time @ 7:30. +:30s transition between rounds. The 500s for time were done as follows: Round 1: 500 is 10×50 @ :40/45 best average. Round 2: 5×100 @ 1:20/25 best average. Round 3: 500 from the block. 3 SWIMMING WORKOUTS FOR SUPERCHARGED WEIGHT LOSS Pre set: 6×50 as 25 swim, 25 kick without a board. Desc 1-3 and 4-6. Take :15 rest at the end of each rep. :30 vertical dolphin kick (keep core braced and focus on kicking with equal power in both directions) Warm down: 8×25 swim DPS (try to beat your average from the warm up). Take :20 rest after each rep. 3 MOBILITY EXERCISES FOR SWIMMER’S SHOULDER Protect your shoulders and you will be prepared to tackle hard sets and improve in the water. Here are three mobility exercises for bulletproofing your shoulders. It's an almost unavoidable reality of swimming. At some point, after some random swim practice or after a grueling stretch of workouts, it happens. A ping, a tinge, an ache, or an outright band of screaming ouchies coming from your BEGINNER’S GUIDE TO OPEN WATER SWIMMING GEAR Here are some cold and open water gear essentials. Zinc oxide and sun-screen. For you lucky swimmers who are swimming out under sunny skies, a waterproof sun-screen is a must for your back, face, arms and shoulders. Zinc oxide is another option; it will make your skin look chalky white but is a physical block to the harmful rays (compared to HOW TO PROTECT YOUR HAIR FROM CHLORINE How to get chlorine out of hair. Your swim is over, you’ve wrapped yourself up in your favorite swim towel, and you still have a wet head that is saturated with chlorine.Even though you pre-soaked your hair and wore a cap, some water still seeped in there. 3 DRYLAND WORKOUTS FOR SWIMMERS OF EVERY LEVEL For the land-locked swimmer, dryland workouts provide a way to complement the training they have done in the water. The goal with dryland training is pretty simple: to provide a foundation of strength and mobility to improve performance in the water. HOW TO KEEP WATER OUT OF EARS WHEN SWIMMING 5. Use a swimmer’s ear band to help block water. Swimmer’s ear bands are designed to wrap around the head and shield the ears from water. Although swimmer’s ear bands are best suited for incidental water (water splashing into the ear canal, for example), they do not provide the same type of complete blockage that happens with earplugs.6
BOB BOWMAN’S FAVORITE KICK SET FOR STRONGER LEGS AND Presently, Bowman is the head coach at Arizona State University, where he was named Pac-12 Men’s Swimming Coach of the Year in 2016/2017. Bowman has long preached the importance of his swimmers having a powerful kick in the water. In training Phelps’ underwater dolphin kick, the GOAT did long bouts of weighted vertical kicking. TRY THIS DAVE SALO SET THAT WILL HELP CLOSE YOUR 200M RACES Try This Dave Salo Set That Will Help Close Your 200m Races. Dave Salo is one of the premier swim coaches on the planet. He has been the head coach at the University of Southern California since 2006. The Trojans are consistently one of the top NCAA programs, and Salo also manages a pro group that includes international stars Vlad Morozov and SWIMMING EXERCISES: 6 WAYS TO STRENGTHEN YOUR ABS, BUILD Swimming Exercises for Building Muscle and Getting Fit. Swimming is an often-overlooked way to get into hilariously good shape. But if you’ve ever turned on the Olympics and seen the chiseled abs, broad shoulders, and next-level athletic ability, you know that swimmers can do work.. The good news is that you don’t need to stack up ten years of swimming around the black line to take 5 EPIC DISTANCE SWIM WORKOUTS FOR MAXIMUM ENDURANCE Ready to level up your distance swimming? Here are five epic distance swim workouts from some of the best coaches and athletes on the planet. The distance swimmer lifestyle is a unique one.. You typically swim more kilometers in a week than people drive. 6 FREESTYLE SWIM SETS AND WORKOUTS 5×150 free as 100 swim with a six-beat kick, 50 kick cruise @2:30 (descending the 100s swim to all-out) 100 easy choice. 5×100 free swim @2:00 (6 beat kick—try to match #5 from the previous round) 100 easy choice. 3×100 free swim @2:00 (6 beat kick, all faster than the fastest from the previous round) 4. BEGINNER’S GUIDE TO OPEN WATER SWIMMING GEAR Here are some cold and open water gear essentials. Zinc oxide and sun-screen. For you lucky swimmers who are swimming out under sunny skies, a waterproof sun-screen is a must for your back, face, arms and shoulders. Zinc oxide is another option; it will make your skin look chalky white but is a physical block to the harmful rays (compared to SWIMMING TERMS FOR NEW SWIMMERS AND SWIM PARENTS Both teams compete for points. Most prevalent in high school and collegiate swimming. Age groups: Swimmers are organized by age in competition. 8 and under swimmers compete against each other. Same goes for 9-10 year olds, 11-12 years olds, 13-14 year olds, and 5 STEP PLAN TO MAKING BETTER SWIMMING GOALS Here is a quick and dirty 5-step plan to creating kickass goals for your swimming: 1. Make your swimming goals specific. Real specific. “I want to swim fast” isn’t really a goal. It’s a very broad objective. Kind of like “I want to be rich” or “I want to have anti-gravity shoes.”. We all want to swim fast, but without a clear 6 TIPS FOR HOW TO SWIM BREASTSTROKE FASTER Here’s how to swim breaststroke faster with a couple of Olympic breaststroke champions and Olympic coaching legends. Breaststroke is the first swimming stroke on record, with drawings dating back to the Stone Age depicting people swimming with a frog-like kick carved into rock walls. For a lot of us swimmers, even experienced competitive swimmers, it’s also the hardest one to really get a SCAPULAR STABILITY FOR SWIMMERS: HOW TO BULLETPROOF YOUR Alternate sides for 10-15 reps each side. 3. Prone Arm Slide with “W”. Assume a prone position with arms extended overhead. Pull the arms down into a “W” position (downward rotation of the scaps) and then elevate the elbows down and back, trying to maintain shouldercontact
HOW TO PREVENT MUSCLE CRAMPS WHILE SWIMMING Treatments such as cryotherapy, massage, pickle juice, sports drinks, and more all lack experimental research. 1. Stay hydrated. Even though there is a lack of direct evidence of cramps to dehydration, there is—as mentioned previously—a drop in performance that happens when swimmers aren’t hydrated. TRY THIS DAVE SALO SET THAT WILL HELP CLOSE YOUR 200M RACES Try This Dave Salo Set That Will Help Close Your 200m Races. Dave Salo is one of the premier swim coaches on the planet. He has been the head coach at the University of Southern California since 2006. The Trojans are consistently one of the top NCAA programs, and Salo also manages a pro group that includes international stars Vlad Morozov andYOURSWIMLOG.COM
The only workout log you'll ever need. What People Are Saying I’ve said it countless times before – the single most powerful tool in ANY fitness program is a workout logbook. Steady progress from week to week is the name of the game, and you MUST have an objective, organized way to track all aspects of your program if you’re truly serious about your results. YourWorkoutBook covers you SWIMMING WORKOUTS: THE 40 ULTIMATE PRACTICES FOR SWIMMERS Here are a few sprint sets and workouts for you fast-twitch swimmers: The Pop-and-Lock Set: A Speed Endurance Set for Sprinters. One of my favorite all time sets, and can be adapted to your own goals in the pool. Best for developing speed endurance and blinding speed. A Fun, Yet Crushing 20 Minute Set for Drop Dead Sprinters. 6 FREESTYLE SWIM SETS AND WORKOUTS 5×150 free as 100 swim with a six-beat kick, 50 kick cruise @2:30 (descending the 100s swim to all-out) 100 easy choice. 5×100 free swim @2:00 (6 beat kick—try to match #5 from the previous round) 100 easy choice. 3×100 free swim @2:00 (6 beat kick, all faster than the fastest from the previous round) 4. WHAT SWIMMERS SHOULD EAT BEFORE, DURING, AND AFTER A SWIM MEET Fuel yourself like a champion so that you can race like a champion. Here are some proven tips from sports dietitians on what to eat before, during, and after a swim meet. A solid block of training is in the bank, your taper has gone relatively anxiety-free and smooth, and now it’s time to fuel up and drop-kick your personal best times across the pool deck. But for many swimmers, the added 3 MOBILITY EXERCISES FOR SWIMMER’S SHOULDER Protect your shoulders and you will be prepared to tackle hard sets and improve in the water. Here are three mobility exercises for bulletproofing your shoulders. It's an almost unavoidable reality of swimming. At some point, after some random swim practice or after a grueling stretch of workouts, it happens. A ping, a tinge, an ache, or an outright band of screaming ouchies coming from your BEGINNER’S GUIDE TO OPEN WATER SWIMMING GEAR Here are some cold and open water gear essentials. Zinc oxide and sun-screen. For you lucky swimmers who are swimming out under sunny skies, a waterproof sun-screen is a must for your back, face, arms and shoulders. Zinc oxide is another option; it will make your skin look chalky white but is a physical block to the harmful rays (compared to 6 BREASTSTROKE DRILLS FOR A FASTER AND MORE EFFICIENT Breaststroke looks easy but it is difficult to master. Here are six breaststroke drills that will help you build a faster and more efficient breaststroke. Breaststroke might be the slowest of the four strokes, but it is the hardest to master. Nailing the timing, body position, and most efficient drag profile takes a lot of time. The timing, in particular, is something that I have struggled CREATINE FOR SWIMMERS: WHAT YOU NEED TO KNOW When it comes to supplementation for swimmers there are fewer performance aids that cause more confusion and hype than creatine. Long shown to provide gains in muscle mass and increased recovery, short term studies have found that creatine can help boost performance in the water.. Here is what you need to know about creatine forswimmers.
HOW TO KEEP WATER OUT OF EARS WHEN SWIMMING 5. Use a swimmer’s ear band to help block water. Swimmer’s ear bands are designed to wrap around the head and shield the ears from water. Although swimmer’s ear bands are best suited for incidental water (water splashing into the ear canal, for example), they do not provide the same type of complete blockage that happens with earplugs.6
SUPERCHARGE YOUR KICK Sean Baker, head coach of the Oakville Aquatics (OAK) club in Oakville, Ontario, shared these sets with me recently that are designed specifically to improve your flutter kick. Coach Baker has been coaching at a high level since the 1990's, and has placed numerous athletes on international teams of all stripes, including the Olympics and World Championships (where one of his charges won anYOURSWIMLOG.COM
The only workout log you'll ever need. What People Are Saying I’ve said it countless times before – the single most powerful tool in ANY fitness program is a workout logbook. Steady progress from week to week is the name of the game, and you MUST have an objective, organized way to track all aspects of your program if you’re truly serious about your results. YourWorkoutBook covers you SWIMMING WORKOUTS: THE 40 ULTIMATE PRACTICES FOR SWIMMERS Here are a few sprint sets and workouts for you fast-twitch swimmers: The Pop-and-Lock Set: A Speed Endurance Set for Sprinters. One of my favorite all time sets, and can be adapted to your own goals in the pool. Best for developing speed endurance and blinding speed. A Fun, Yet Crushing 20 Minute Set for Drop Dead Sprinters. 6 FREESTYLE SWIM SETS AND WORKOUTS 5×150 free as 100 swim with a six-beat kick, 50 kick cruise @2:30 (descending the 100s swim to all-out) 100 easy choice. 5×100 free swim @2:00 (6 beat kick—try to match #5 from the previous round) 100 easy choice. 3×100 free swim @2:00 (6 beat kick, all faster than the fastest from the previous round) 4. WHAT SWIMMERS SHOULD EAT BEFORE, DURING, AND AFTER A SWIM MEET Fuel yourself like a champion so that you can race like a champion. Here are some proven tips from sports dietitians on what to eat before, during, and after a swim meet. A solid block of training is in the bank, your taper has gone relatively anxiety-free and smooth, and now it’s time to fuel up and drop-kick your personal best times across the pool deck. But for many swimmers, the added 3 MOBILITY EXERCISES FOR SWIMMER’S SHOULDER Protect your shoulders and you will be prepared to tackle hard sets and improve in the water. Here are three mobility exercises for bulletproofing your shoulders. It's an almost unavoidable reality of swimming. At some point, after some random swim practice or after a grueling stretch of workouts, it happens. A ping, a tinge, an ache, or an outright band of screaming ouchies coming from your BEGINNER’S GUIDE TO OPEN WATER SWIMMING GEAR Here are some cold and open water gear essentials. Zinc oxide and sun-screen. For you lucky swimmers who are swimming out under sunny skies, a waterproof sun-screen is a must for your back, face, arms and shoulders. Zinc oxide is another option; it will make your skin look chalky white but is a physical block to the harmful rays (compared to 6 BREASTSTROKE DRILLS FOR A FASTER AND MORE EFFICIENT Breaststroke looks easy but it is difficult to master. Here are six breaststroke drills that will help you build a faster and more efficient breaststroke. Breaststroke might be the slowest of the four strokes, but it is the hardest to master. Nailing the timing, body position, and most efficient drag profile takes a lot of time. The timing, in particular, is something that I have struggled CREATINE FOR SWIMMERS: WHAT YOU NEED TO KNOW When it comes to supplementation for swimmers there are fewer performance aids that cause more confusion and hype than creatine. Long shown to provide gains in muscle mass and increased recovery, short term studies have found that creatine can help boost performance in the water.. Here is what you need to know about creatine forswimmers.
HOW TO KEEP WATER OUT OF EARS WHEN SWIMMING 5. Use a swimmer’s ear band to help block water. Swimmer’s ear bands are designed to wrap around the head and shield the ears from water. Although swimmer’s ear bands are best suited for incidental water (water splashing into the ear canal, for example), they do not provide the same type of complete blockage that happens with earplugs.6
SWIMMING EXERCISES: 6 WAYS TO STRENGTHEN YOUR ABS, BUILD Swimming Exercises for Building Muscle and Getting Fit. Swimming is an often-overlooked way to get into hilariously good shape. But if you’ve ever turned on the Olympics and seen the chiseled abs, broad shoulders, and next-level athletic ability, you know that swimmers can do work.. The good news is that you don’t need to stack up ten years of swimming around the black line to take THE ULTIMATE LIST OF SWIMMING ARTICLES This page has all of the swim articles I’ve written since launching this website. There’s something like 700 articles on the site, all looking to address the question, “How can I help you swim faster?” To answer this, the swimming articles that populate YourSwimBook.com cover a span of topics, from nutrition, to mental training, to workouts and sets for swimmers, and a whole lot more. 10 FREESTYLE DRILLS FOR A FASTER FREESTYLE Power up your freestyle with 10 freestyle drills from some of the best coaches and swimmers on the planet. Everybody wants to swim faster freestyle and to improve their freestyle stroke, but all too often we get hung up on particular technical and mechanical shortcomings.Our catch isn’t strong enough, we lack proper rotation or our feel for the water isn’t quite there yet. 12 WAYS FOR SWIMMERS TO BUILD UNSTOPPABLE CONFIDENCE Here are 12 tips for swimmers to develop unstoppable levels of confidence: 1. Stay on top of your sleep. Training at full capacity, in addition to the homework, social commitments and Netflix is tough. Real tough. You can use that as a crutch for decreased performance, but the “not enough time” isn’t an excuse. SCAPULAR STABILITY FOR SWIMMERS: HOW TO BULLETPROOF YOUR Alternate sides for 10-15 reps each side. 3. Prone Arm Slide with “W”. Assume a prone position with arms extended overhead. Pull the arms down into a “W” position (downward rotation of the scaps) and then elevate the elbows down and back, trying to maintain shouldercontact
3 DRYLAND WORKOUTS FOR SWIMMERS OF EVERY LEVEL For the land-locked swimmer, dryland workouts provide a way to complement the training they have done in the water. The goal with dryland training is pretty simple: to provide a foundation of strength and mobility to improve performance in the water. 6 TIPS FOR HOW TO SWIM BREASTSTROKE FASTER Here’s how to swim breaststroke faster with a couple of Olympic breaststroke champions and Olympic coaching legends. Breaststroke is the first swimming stroke on record, with drawings dating back to the Stone Age depicting people swimming with a frog-like kick carved into rock walls. For a lot of us swimmers, even experienced competitive swimmers, it’s also the hardest one to really get a THE BEST WATERPROOF FITBITS FOR SWIMMING The Fitbit Ionic is essentially Fitbit’s answer to the Apple watch, and it is their first foray into “smartwatch” territory.. It’s an all-in-one smart watch for swimming that does everything you’d expect a wearable to be able to do, from tracking your runs, your sleeping patterns, to playing music, to just about anything else smartwatches do nowadays. WHAT ARE MY CHANCES OF GOING TO THE OLYMPICS? In fact, in most cases you are much more likely to win the lottery, or to get sizzled by a bolt of lightning. According to the NCAA, your odds of being drafted by an NBA team out of university is 0.02% and going to the NFL is only slightly higher at 0.03%. And that is not including the difficulty of transitioning from high school to college HOW TO FIX AND PREVENT BREASTSTROKER’S KNEE Breaststroker’s knee is one of the most common injuries swimmers face. Here’s your battle-plan to fix and prevent breaststroker’s knee. In this powerhouse guide on how to fix & prevent breaststroker’s knee, and with the help of two world class physiotherapists, we are going to cover it all:. The research and science behind how common the injury is with swimmersYOURSWIMLOG.COM
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