'The Kingfishers' - Training Tips

Training Kit Guidelines

Prepared swimmers are winning swimmers - gear matters!

Training Kit Guidelines

All equipment should be labelled with the swimmers name as many swimmers have the same equipment and it is very easily picked up by the wrong person.

Necessary equipment varies per squad and is listed on the squad page.

Your equipment is your edge - dive in prepared!

Water Bottle

We require every swimmer to have a water bottle on poolside to ensure they stay hydrated.

Although a swimmer is still in the water, they are working very hard and still sweating out vital fluids so having a water bottle on poolside is a must.

Pull Buoy

Floats that go in between swimmers legs to stop them from kicking/sinking. This will increase the strength in a swimmers upper body as the legs won’t be in action.

Kickboard

These are used to isolate the legs during kick sets and they can be used for recovery between sets. We recommend getting a sturdy board with hand supports offering swimmers comfort while kicking.

Swimming Cap

Swimming caps have multiple purposes. They reduce water resistance while swimming, are more hygienic than swimming without one, and they help coaches recognise our swimmers at competition as they proudly represent the club.

It is always nice for parents in the stands to spot a Kingfisher cap so they can cheer them on!

Paddles

These come in lots of shapes and sizes. Paddles help a swimmer hold the water better by offering a larger surface area to pull the water with. Depending on the preference of the swimmer, you can choose between a paddle with straps or a paddle without. They both work the same but different swimmers prefer different types so it may be a good idea to try a few out before purchasing. What size? Typically - the bigger the swimmer, the bigger the paddle. You can also get finger paddles which I would recommend to younger/smaller swimmers who may find it difficult to wear the bigger paddles.

Goggles

We highly recommend having at least 2 pairs of goggles at all times in case one pair breaks.

There are training goggles and racing goggles.

Training goggles tend to be cheaper and more comfortable.

Racing goggles are significantly more expensive but have a more sophisticated style and hydrodynamic fit.

Snorkel

Used to focus on technique by preventing the need to breathe by moving the head, therefore allowing a swimmer to spend more time perfecting a drill.

Swim Wear

There are different types of swimming costumes for each occasion. In training, swimmers should prioritise a costume that is comfortable.

At competitions, swimmers can use a racing costume which is much tighter and therefore hydrodynamic. These are considerably more expensive, but not a necessity for young swimmers.

Training Fins

The fins that competitive swimmers wear are a lot smaller than your average fins you may find elsewhere.

They are to give the swimmer a little boost while kicking but not too much otherwise it would be too easy!

The 'How to use ....' series of videos below can help you improve your performance

Training Tips

As a competitive swimmer you have to train hard to improve. Your training gradually builds up over a number of years as you progress through the Squads. At first the sessions will seem very much like your swimming lessons, but soon you will be swimming further and faster, learning how to start, turn and finish properly as well as swimming your strokes legally under ASA rules.

Here are a few tips to help you:

Try to attend the required number of your training sessions
Inform your lane coach of any medical problem that may affect your swimming
Do not swim if you are unwell or injured - let us know about this
Always come prepared and ready to train hard
Go to the toilet before your training session starts
Ensure you have all your poolside equipment (fins, goggles, swim hat, drinks, etc)
Be poolside 10 minutes before the start of your session to carry out pre water mobility as shown by your lane coach ‘this will decrease the risk of injury, increase joint mobility and warm up your muscles ready for your session’
Always bring plenty of drink - little and often during training will prevent dehydration
Make sure you understand which direction your lane should swim.
Do not to sit on the starting blocks or the lane ropes during any part of training
Swim Warm Up slowly with good technique ‘this ensures you continue to warm up your muscles, stretching them in the right way’
Swim all the way to the end of each length - Do not stop mid length or pull on lane ropes
Overtake down the middle or at either end without causing other swimmers to stop
If you are being overtaken, move close to the lane rope to give the other swimmer more room to pass you or if at the lane end, give way to that swimmer
Do not fight for position in the lane ‘It is more important to complete the set correctly’
Do not pull on other swimmers (legs) to get past This can cause injury to others
Complete every set with your very BEST TECHNIQUE and practice your starts and turns every time you swim.

Training Action Points

Pre-water mobility: Before getting in the water you should do some dry land loosening exercises and dynamic stretches. You will be shown what to do. You will need to arrive 10 minutes before your session starts to do this.

Warm-up: This gets you ready for your session. It will involve some easy swimming, with build swims (getting gradually faster) and sprints introduced, as you get older.

Set: The distance or several shorter distances that you are asked to swim e.g. 8 x 50m freestyle means you swim 50m freestyle 8 times, with a rest in between each one.

Repetition (reps): the number of times you repeat the swim each set e.g. 4 x 200m means 4 repetitions.

Target time: The time you are aiming to swim each repetition in e.g. If you are told PB + 10 seconds and your PB is 42secs, then your target time is 52secs - make sure you know your PBs .

Turnaround time: The length of time in which to do your swim and have your rest, so if your turn around time is 60 seconds you will start a new repetition every 60 seconds.

Rest interval: The length of time between each repetition. This might be given instead of a turnaround time.

Stroke Count: This is the number of strokes you do each length. You will sometimes be asked to count your strokes.

Distance Per Stroke: This is the distance you travel each stroke. When we do ‘distance per stroke’ work you will be asked to ‘lengthen your stroke’ and you may be asked to stroke count too.

HVO (High Velocity Output): These are short sprints lasting 5-10 seconds only. You should be able to swim faster than 100m race pace for these. These will improve your basic speed.

Stroke Rate: The number of strokes you do in a minute.

Swim Down: This is moderate paced to slow swimming. It helps bring down your heart rate and restore your body to its pre-exercise state. This will prevent muscle soreness the next day and ensure you are able to manage your next training session well.

STREAMLINING!

Remember: Perfect Practice Produces Perfect Performance

Train at the intensity your lane coach has asked you to and pace yourself accordingly, it is just as important not to go too fast as it is not to go too slow.
Listen to your lane coach who is there to help you, give you good advice and make you a better swimmer. Ask if you do not understand what you have been asked to do.
Learn how to use the pace clock.
Swim Down slowly at the end of your session ‘this is just as important as warm up and will help avoid muscle stiffness’
Keep the changing rooms, the facilities we use and all other areas clean and tidy.
Eat a small snack and have more to drink after your session ‘this will help restore energy and avoid dehydration’
If you use one, keep your log book up to date so you can see how you have improved in training and competition.

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