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GoodSwim Blog

Want to swim more efficiently and faster?

15/1/2025

1 Comment

 

Reduce Drag and Increase Propulsion

Swimming efficiently is about mastering the balance between two elements... reducing resistance/drag in the water and generating powerful forward movement. Swimming faster isn’t just about brute strength, it’s about working with the water, not against it.
The key secrets are reducing drag and increasing propulsion. These principles will help you glide through the water with ease and power. ​
​Swimming faster doesn’t mean you have to work harder... it means swimming smarter!
Reduce Drag: 
Drag is like a handbrake in the water, slowing you down with every stroke. In the ocean, this resistance can be amplified by choppy water or waves. To reduce drag, you need to stay as streamlined as possible.

How to reduce drag:
  • Body position: Keep your body flat and straight, just like in the pool. Engage your core to prevent your hips and legs from sinking.
  • Look down, not ahead: Avoid lifting your head too high when sighting. Instead, lift just enough to glimpse your landmark, then quickly turn to breath and return to your streamlined position.
  • Stay relaxed: Tension creates unnecessary drag and weight. Stay loose and relaxed, especially in your shoulders and neck, you want a relaxed neutral spine.

Why is this important in the ocean:
In open water, reducing drag helps you conserve energy for distance, waves and navigating currents. The less water you “fight,” the smoother your swim will be.
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Increase Propulsion: 
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In the ocean, propulsion isn’t just about speed, it’s also about control. Waves and currents can throw you off balance, so a strong, efficient stroke helps you stay on course while making steady progress.

How to increase propulsion in the ocean:
  • Catch the water: Your arms are your engine. Use your hands like paddles to hold the water. Start with a high elbow catch and then pull and push all the way past your hips. 
  • Kick with purpose: Ocean swimmers often rely less on kicking to conserve energy. However, a steady flutter kick helps stabilise your body in waves and adds just enough propulsion to keep you moving.
  • Timing is everything: Use the waves to your advantage. Time your strokes with the swell and find a rhythm, letting the ocean give you a gentle push forward.

Why it works in the ocean:
A powerful stroke and strong core helps control your movements and cut through waves and currents efficiently. The more control you have, the less the ocean can slow you down.
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Ocean swimming is as much about technique as it is about fitness. By focusing on reducing drag and increasing propulsion, you can move more efficiently through the water, saving energy for navigating waves, rips and currents.
So next time you hit the ocean, think like a dolphin, be long, smooth and powerful. Adjust to the conditions, embrace the waves and swell, work with the water, not against it and enjoy the freedom of open water swimming.

Do you want to take your ocean swimming to the next level?
Whether you’re preparing for a race, building confidence in the waves or just want to swim faster with less effort, I can help.
At GoodSwim, I specialise in ocean swimming techniques, including stroke correction, wave navigation and open-water confidence. With personalised coaching tailored to your goals and experience, you’ll learn how to work with the ocean and swim smarter, not harder.

Join me in the water and discover your potential!
Reach out today to book your session or learn more about my coaching services.
1 Comment

Why Do Men Tend to Have Sinking Legs in Swimming?

23/12/2024

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If you’ve ever watched a mixed group swim, you might have noticed a common pattern: men often struggle with keeping their legs afloat compared to women. This phenomenon isn’t just anecdotal—it’s rooted in science and anatomy. Let’s dive into why...
1. Differences in Body Composition
One of the primary reasons lies in the difference in body composition between men and women. Men typically have a higher percentage of muscle mass and lower body fat compared to women. Fat is less dense than muscle, which makes it more buoyant. Women’s bodies tend to have a slightly higher fat distribution in the hips and thighs, helping their lower body stay afloat more easily.
On the other hand, men’s denser muscles, especially in the legs, can act like anchors, pulling their lower body downward.
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2. Center of Gravity
Men and women have different centers of gravity due to anatomical differences. Men’s center of gravity is usually higher (around the chest), while women’s is lower (closer to the hips). This affects balance and buoyancy in the water.

For men, the higher center of gravity can tilt the body downward, making it harder to maintain a streamlined, horizontal position in the water.
3. Flexibility Differences
Another factor is flexibility, particularly in the ankles and hips. Women tend to have greater flexibility in these areas, allowing for a more efficient kicking motion. Men, who often have tighter ankles and hips, may struggle to achieve the same fluidity, which can contribute to their legs sinking.
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4. Swim Technique
While anatomy plays a significant role, technique also matters. A swimmer’s head and arm position greatly influence body alignment. If a man lifts his head too high or lets his arms drop during the stroke, it can create drag and push the legs downward.
Proper core engagement is also crucial. Many male swimmers rely too heavily on their arms for propulsion, neglecting the core muscles that help stabilize the body and keep the legs in line.

Solutions to Combat Sinking Legs
Fortunately, there are effective strategies to overcome sinking legs:
  • Focus on Body Position: Keep the head in a neutral position with the waterline at the forehead. Engage the core muscles to maintain a straight, horizontal line from head to toes.
  • Improve Kick Technique: Work on ankle flexibility and develop a consistent flutter kick. Use fins during training to practice proper leg movement.
  • Use Buoyancy Aids: Tools like pull buoys or swim snorkels can help men focus on alignment and build awareness of their body position.
  • Strengthen the Core: Incorporate core-focused exercises like planks and bridges into your dryland training to improve overall stability in the water.
  • Get Feedback: Seek advice from a coach or use video analysis to identify areas for improvement in your stroke and body alignment.

So, whether you’re training for your first ocean swim or looking to correct an inefficient stroke, remember that sinking legs are just a part of the journey and one you can overcome with the right approach.

​If you are looking to learn to swim or improve your swimming please contact me.
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Swimming vs. Running: Are you in the 'running on ice' trap?

19/11/2024

1 Comment

 
When teaching kids and adults to swim, one of the most common misconceptions I see is the belief that faster arm movement equals faster swimming. It’s a natural thought – after all, in running, the faster your legs move, the faster you go. But swimming doesn’t work the same way.

Think about running on solid ground. With every step, your feet push off, propelling you forward. Now imagine trying to run on ice. Without traction, your feet would slide, and no matter how fast you moved your legs, you wouldn’t get anywhere quickly. Swimming works in a similar way.
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In the water, your hands and arms act like your feet on the ground. To move efficiently, they need to find "traction" – or what we call a good hold on the water. If you rotate your arms too fast or pull too soon, it’s like slipping on ice: you’re expending a lot of energy but getting nowhere fast.

This is where many young swimmers run into trouble. Kids often think that flailing their arms as quickly as possible will make them faster. In reality, this approach creates more drag, disrupts their rhythm and leaves them exhausted without much forward motion.
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So how do we teach kids to avoid the "running on ice" trap?
Start with Technique Over Speed
Learning to swim is about mastering control. Teaching kids to slow down and focus on their stroke allows them to feel the water and create an efficient pull. By extending their arms, catching the water properly and pulling with purpose, they can start to move with power and ease.

Glide Before You Go Fast
Encourage kids to lengthen their strokes and enjoy the glide. This helps them understand that swimming is about quality, not quantity. Once they’ve mastered efficient technique, speed naturally follows.
​

Practice Makes Powerful
It’s important to remind kids (and their parents!) that swimming is a skill developed over time. It’s about training the body to work with the water, not against it. The reward? More speed, less effort and greater confidence.
Learning to swim isn’t just about movement – it’s about mastering the art of traction in the water. By focusing on technique and understanding how to "grip" the water, young swimmers can build a strong foundation that sets them up for success, no matter how fast they dream of going.
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A: Windmill arms  |  B: 3/4 catch  |  C: Catch up
3/4 catch stroke - perfect timing for efficiency and traction
Proper stroke timing is key in swimming. A 3/4 catch stroke, where one arm pulls as the other reaches forward, maximises efficiency and boosts distance per stroke (DPS). This smooth rhythm helps you swim faster with less effort.
This is often true for adults as well but they tend to have better buoyancy and control than kids and can grasp the understanding of the physics behind it more easily.
If you are looking to improve or correct your swim stroke for efficiency and speed get in touch today.
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Recovery Phase in Swim Technique

4/11/2024

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When it comes to refining your swimming technique, the way you move your arms over the water during the 'recovery phase' is more important than you might think.

​This phase – where your arms are moving back towards the front, after each stroke – isn't just a transition; it’s a crucial moment for setting up proper shoulder alignment and creating a streamlined, efficient form. 
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Is your recovery phase looking like Nessy?
The shape of your arms over the water can influence everything from shoulder rotation to how smoothly you move forward. Correcting this part of your technique can lead to stronger, more effective strokes.
Setting Up for Efficiency
The recovery phase is the time when you set your body up for the next stroke. During this stage, leading with your wrist and keeping your elbow high sets a streamlined position that will help you maintain balance and rhythm, particularly in freestyle. When you reach forward with a high elbow and lead slightly with your wrist, you naturally open up your shoulder, which can prevent shoulder strain and reduce drag on your lead arm. This position also keeps your body rotation controlled and steady, making your stroke smoother.
Why "Wrist Before Elbow" Matters
During the recovery phase, the movement should feel relaxed and natural but it’s important to lead with your wrist before your elbow as you move your arm forward. This wrist-first position helps guide your hand into the water with minimal splash and drag, while also keeping your elbow up and away from the water surface. By maintaining this position, you’re creating a “fingertip entry” that helps your body roll naturally and keeps your forward reach more controlled and elongated, which contributes to better propulsion and efficiency in the water.
The Importance of Shoulder Position
The shoulder is a vulnerable joint in swimming, so proper form during the  recovery phase  can make a big difference in injury prevention. High elbows with relaxed shoulders will reduce strain by activating larger muscle groups like the lats and core, rather than overusing your smaller shoulder muscles. With proper alignment, your recovery phase not only feels smoother but also protects your joints from wear and tear over time.
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The most important thing when working on your stroke is to go slow. Stroke correction is all about muscle memory, so it’s crucial to build proper form before you add speed. Many swimmers make the mistake of rushing through corrections, only to fall back into old habits when they try to pick up the pace. By practicing a wrist-first, elbow-second movement slowly and consistently, you’ll lock in this technique for a streamlined, effective stroke.
In short, start with wrist over elbow, refine your shoulder positioning, and take it slow. Mastering these elements first will make adding speed later feel natural and much more sustainable for long-term improvement.

A Quick Recap:
  1. Lead with Wrist Before Elbow – Let your wrist guide your arm during recovery, setting up a fingertip entry that’s gentle and efficient.
  2. Keep Shoulders Relaxed with a High Elbow – Protects your shoulders and aligns your body for maximum propulsion.
  3. Practice Slowly – Focus on technique over speed to reinforce good habits and prevent old ones from creeping back in.
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The recovery phase isn’t about speed but precision. Taking the time to master these small adjustments will help you swim more efficiently, feel more in control and improve your endurance and speed over the long run.
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Fitness Routine and the Power of Variety

4/10/2023

6 Comments

 
Staying fit is important and benefits your swim power but doing the same exercises over and over can get boring.
If you only do one form of exercise then your body becomes accustomed to that exercise. When the body becomes so used to performing one type of movement or exercise it sort of stops responding to it or making any real progress from it. That's why I've started adding some variety to my workouts. Let me explain why it's essential and how it's making a difference.
Avoiding exercise boredom
​Imagine eating your favorite meal every day. At first, it's great but after a while, it becomes less exciting. The same goes for exercise. If you keep doing the same thing, it can become a chore. That's why I've decided to mix things up by including gym sessions in my weekly routine. Recently, I've added quick and intense workouts before my morning swims lessons and it's been a game-changer. Not only do I enjoy it more but I also see improvements in my strength and fitness.

Results and reward
Seeing changes in yourself can be a strong motivator. Feeling healthier, getting fitter or even fitting into old clothes you haven't worn in years can inspire you to keep going. For me, it's the reason I wake up at 4:30 in the morning.
Now, if you're wondering how to improve your swim fitness, it's simple: just keep moving. Whether it's walking briskly for better heart health, doing weight training for muscle growth or practicing yoga for flexibility, all these activities help.
I've personally found that a quick 45 minute workout works well for me. But remember, the key is to find what fits your lifestyle and preferences.
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I used to hate going to the gym but now I have made it part of my weekly training.
Challenge yourself
This week, I pushed myself with a tough 45 min set, the '20 to 1 Workout'. Overall this adds up to doing 210 push-ups, 210 shoulder taps, 210 squats, and 210 mountain climbers in one session. It wasn't easy but it was worth it.
The point I'm trying to make is that we all have room to do a bit more. Even a 10 minute walk during your lunch break can make a difference. Building strength and endurance outside of your regular swim lessons will pay off over time.

​
Age isn't the issue
I'm always amazed by the dedication of the young swimmers I teach, they engage in various exercises daily. It's not just about age; it's about determination.
So, why not give it a try? Challenge yourself a little more, explore different workouts and see how you can improve. You might find that you enjoy the journey of getting better.
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On land workouts help build and strengthen those big important swim muscles.
Where does most power come from when swimming?
Although swimming is an all over body workout, from a technique standpoint 'swimming with power' involves using the major muscles in your shoulders, chest, back and core. These muscles are considered some of the strongest in the body, especially for swimmers, so train and work them so you can generate more power. Use on land training workouts to build strength, power, mobility and flexibility... it will pay off BIG time in the water! 
​Adaptability of your body
Ever wonder how your body gets better at something when you do it consistently? It's pretty cool. But here's the thing... our body gets good at what you do regularly.
If you swim at the same pace all the time, your body gets used to it. That's why some people say, "I've only got one pace." They trained their bodies that way. Another way of looking at it, if you were training for a running race, you wouldn't just walk as your training plan!

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Changing your swim pace
But don't worry, it's never too late to change your swimming pace. You can introduce variety into your training.
To see real improvements, mix in different paces while swimming. Try interval training, which means swimming fast for a short time and then resting. Plan your training sessions and think about long-term goals.
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A strong core is a massive advantage in swimming.
You are your training partner
Think of your body as a training partner. It follows your lead. So, if you want to get better at swimming, you need to guide it in the right direction. By trying new things, adding variety to your swim training and staying consistent, you'll start seeing improvements. It's all about challenging yourself, embracing change and watching your swimming skills improve.

In a nutshell, to become a better swimmer, mix things up. Challenge yourself, try different paces and different exercises.
​
You've got this!
6 Comments

Why Being Gentle Matters in Swim Coaching?

23/8/2023

1 Comment

 
Our primal survival instinct dominates our reactions, compelling us to fight when faced with danger. While this is helpful against bears, it's not ideal in water. Instinct treats putting your face underwater as a threat. This is true for advanced and elite swimmers too when exhaustion sets in.

​Overcoming this instinct isn't possible but we can manage it with confidence. Yet, real confidence isn't fuelled by forceful coaches or pushy parents.
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For beginners:
Start with floating and easy breathing. Building a friendship with water matters first. Feeling its buoyancy boosts confidence and teaches relaxation. Jumping into all swim strokes overwhelms and risks failure.
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For young swimmers:
Celebrate small victories and let kids enjoy swimming. Allow them to learn techniques gradually without pressure. In races, focus on enjoying the experience. Winning comes naturally when they're ready. True confidence makes great swimmers.
For advanced and elite swimmers:
Even experts can struggle if exhausted and stressed underwater. Instincts perceive danger. Tense muscles are less effective than relaxed ones, and controlled breathing beats uncontrolled.
What to do:
Prioritise technique over speed and winning. Your strong technique becomes a safety net, boosting confidence. Balancing hard training and enjoyment needs a skilled coach. Yelling and intense sets aren't effective. Understanding swimmers individually, knowing what builds or breaks confidence, is crucial.
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Ultimately, the last bits of improvement don't come from the coach but from the swimmer's internal motivation, calmness and confidence, nurtured by the coaching environment.
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In essence, the most important element of swim coaching is the holistic development of swimmers physically, mentally and emotionally. Coaches play a pivotal role in shaping not only their swimming skills but also their character, self-esteem and overall well-being. GoodSwim aims to provide the following:

Individualised Approach

Recognising that each swimmer has unique abilities, goals, and challenges. Tailoring coaching methods to meet the specific needs of each swimmer ensures optimal growth and progress.

Importance of Technique
Emphasising proper technique over speed, helping swimmers master fundamental skills, strokes, turns, and starts. A strong foundation in technique contributes to long-term success.
Motivation and Confidence
Instilling motivation and self-confidence in swimmers by celebrating their achievements, no matter how small and helping them set and achieve meaningful goals.
Positive Communication
Maintaining effective and positive communication to provide clear instructions, constructive feedback and encouragement that fosters trust and a positive learning environment.

Adaptability
Adjusting coaching methods as swimmers progress, ensuring that training plans remain relevant and challenging as skills improve.

A Lifelong Love for Swimming :)
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Cole Classic Ocean Swim 2023

11/11/2022

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​How swim fit are you?

  • Have you ever wanted to do an ocean swim race?
  • Want to tick it off your bucket list but don't feel confident enough in the water?
  • Increase the challenge on the longer swim distances?
Then why not take part in the 2023 Cole Classic in February right here in beautiful Manly, one of Australia’s largest ocean swims.  

If you’ve been holding off participating in your first ocean swim then there is no better opportunity than the Cole Classic. The 1km swim is perfect for the newbies or a leisurely swim, whilst a step up to the 2km or even 5km ocean swim might be on the cards, if you're ready for the challenge?

There are many differences swimming in the ocean than in the pool, rips currents, waves, weather, marine life and another several thousand swimmers, ensure you increase your ocean awareness, learn some basic ocean water swimming techniques in the ocean environment.

HOW SWIM FIT ARE YOU?
If you would like some help to ease your anxiety, boost your confidence, learn some ocean skills, increase your fitness and swim your best on the day please get in touch.
If you are interested in swimming as part of a team for support then please contact Linda.
​
Contact Linda on 0404 245 825 or email on [email protected]

Photos from team GoodSwim 2020
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Do you have a 'big paddle' in your freestlye stroke?

10/10/2022

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We all have different body types and lengths, different levels of flexibility and mobility and different levels of strength and power. But we all have the same goal… swim fast but efficiently.

So what is the quickest way to move forward through water?
To move forward, we have to move a lot of water backward, simple!


So, if we create a big paddle area and pull it straight back, then that means more water gets pushed backwards, so you move forwards. There’s no side to side movement, no sweeping under the body, no lazy elbows.
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Are your hands and arms sliding through the water without much effect, not engaging the water with the correct movement to feel the resistance of the water against your hand and forearm (your big paddle)?

The first element of your catch is not actually your hand…  the first thing is your elbow pushes slightly out to the side to allow your hand and forearm to push down on the water, keeping the elbow high to get the vertical forearm position. From here you can feel the resistance as you push back down the side of the body, your lats should start to activate and increase the power.

Also, by holding the front recovery arm in place until the stroking arm is just about to enter the water provides constant momentum and helps with stability at the start of your catch phase. Your leading arm should only pull down as the other one comes over your shoulder to enter the water. 

Basics:
  • Your hand should be deeper than your elbow
  • Your hand should be inside the elbow (creating a power diamond)
  • Pull straight back down the side of your body (can use I stroke or elongated S stroke)
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The key to swimming efficiently is to make the water work with you. By fine tuning your technique, being relaxed, getting your body position right and reducing resistance you will go faster.

For more tips on improving your swim technique contact me and book in for a stroke correction session.
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THEMAGIC5 - do they live up to the hype?

19/8/2022

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I swim a lot, obviously, it’s my job. Like everyone else I hate it when my goggles leak so I looked online for ‘better fitting goggles’. I ended up at Magic 5.
What makes Magic 5 special is they are custom 3D-printed to fit your face. Yup, you scan your face with an app and they make the google sockets to fit your face. Your custom goggles get posted to you and a few weeks later they arrive on your doorstep ready for your next swim. Magic!

I chose the Black Magic Mirror Silver goggles to combat that morning glare at sunrise but in hindsight not the best allround choice for me as the lens is too dark when looking underwater and not the best on those overcast or early mornings. My next pair will be clear so then I have a choice between them depending on light and activity.
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Pros:
  • Very comfy
  • No need to adjust them
  • No leaking 
  • No big rings around my eyes after my swim, the eye piece is custom to your face
  • They come with multiple nose bridge clips so you can swap them out if the nose isn't quite right
  • They come in a hard case so they are protected when you pop them in your bag or in the car
  • Free shipping worldwide.
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Cons
  • Price - These aren’t the cheapest goggles on the market but they are not the most expensive either. Considering I use them multiple times daily, they are an important piece of kit for my job
  • Fogging, unfortunately there isn't a google manufacturer in the world that has mastered the fogging issue but they are better than most of my recent pairs from other brands
My personal review:  
I really liked the comfortable fit and for that reason I will buy them again. I got in touch with the retailer and they have provided me with a discount code for my swimmers. They kindly sent me a free pair to test out, hence the above review.

If you are interested in trying the Magic 5 goggles for yourself then get in touch,
​I can give you the GoodSwim discount code and you get 35% off!

​If you are serious about your goggles, these are worth a go.

Happy swimming.
Linda
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Can I get motion sickness when swimming?

1/8/2022

0 Comments

 
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What causes motion sickness?

Motion sickness when swimming can be experienced when pool swimming but it’s more common in open water, especially the ocean. The ocean has more movement and on those days when water is choppy and bumpy, there is an increased chance of motion sickness.
‘Your brain receives signals from motion-sensing parts of your body: your eyes, inner ears, muscles and joints. When these parts send conflicting information, your brain doesn't know whether you're stationary or moving. Your brain's confused reaction makes you feel sick.’

​When a swimmer is in bumpier conditions than they are used to, they tend to lift their heads up more to both breath and sight. Also the increased movement of sighting can also lead to possibly swallowing water or panic, both of these increase the likelihood of sea motion sickness.

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What to do if you are caught out by sea motion sickness whilst swimming?

‘Stopping the cause of motion sickness is the best way to stem its flow. If you’re near the shoreline, get out, stop any movement, keep warm, lie down, close your eyes and take deep breaths. Try to focus on something other than the feeling.
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However, it often sets in whilst in deeper water when we can’t go back to shore immediately. In this case stop, try and focus on something static such as a landmark or the sea bed. Try as best you can to calm your breathing and divert your mind, rather than focusing on the nausea. Talk to your buddy, think hard about something else or sing a song.’
If you struggle with motion sickness then maybe ease yourself into swimming in different conditions. Ocean pools can be useful for this for safety reasons. The ocean pools are affected by the tides and on high tide can get quite bumpy with water spilling into the pool from the surf therefore a lot of water moving around. Swim a little and often in different conditions to acclimatise your body to the movement of the water. Keep a calm rhythm with your breathing, keep movement and sighting to the minimum with a good head position looking down. When ocean swimming you never know when the conditions can change.

Motion sickness can happen with any water activity, not just swimming so ALWAYS buddy up and know your limits.

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Have you suffered from motion sickness whilst swimming?
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