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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.
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!
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!
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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.  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 :)  How swim fit are you?
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 
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. 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:
 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.  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.
Cons
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!
 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.
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.  Have you suffered from motion sickness whilst swimming?
I see so many swimmers wiping the inside and it literally kills the life span of your googles but it also comes down to maintenance, can you be bothered to do the right thing by your goggles? I have always struggled to find a good pair of goggles that last the distance and when you are in and out of the water multiple times a day you want a pair to rely on. There is nothing worse then heading out on a swim and you have to keep stopping to flush your foggy goggles. But I have to admit I do not look after mine very well. I am super careful when they are new and after the first outing I rinse them, put them back in there case like a good swimmer. Then I get a little blasé with them and I end up throwing them in my swim bag or wrapping them inside my swim cap without drying them and wonder why they go foggy so quickly.  GOGGLE CARE 101 There is an antifog coating on your goggles which you basically wipe away every time you touch the inside lense. This is a very thin and delicate layer and how long it lasts depends on how you treat and look after your goggles. Therefore, it is very important that you DO NOT TOUCH THE INSIDE OF YOUR GOGGLES with anything, so no fingers, towels, etc.
If not rinsed after use then chlorine and salt will build up on the surface of the lens and over time this will leave a film that will affect the anti-fog coating. As part of your maintenance always rinse your goggles with fresh water when you get out. Store your goggles away in the case to prevent scratching them and where possible allow them to air dry fully. DO NOT RUB THEM DRY WITH YOUR TOWEL! SUMMARY:
Please note: Even when impeccably used, maintained and stored swimming goggles wear out and lose their effectiveness over time and so replacing them is inevitable. Goggles can have a short lifespan when used regularly but good maintenance can slightly increase their longevity.  HAPPY SWIMMING
 If you find just breathing is holding your swimming back... check out this step-by-step guide that shows you the technique you need to allow you to breathe efficiently. Here's my top 10 tips... 1. Make sure to rotate your body side to side when swimming freestyle, this makes it easy to get your face out for a breath. 2. Be relaxed in the water, being tense uses a lot of energy and and limits your flow. 3. Always exhale underwater and inhale over the water. 4. Do not lift your head up for a breath, instead just roll your face out of the water to the side. 5. Do not hold your breath for too long, breathe every 3 or 2 strokes. You should be breathing all the time, not waiting until you need a breath.
6. Try to keep one ear in the water when breathing, this will make sure you remain streamline and do not lift your head. 7. Make sure to leave your arm out in front gliding forward while breathing, this will help forward movement and prevent sinking. 8. If you only breathe on one side, practice breathing on both sides every now and again to help balance the body. 9. Before you get in the pool, take some large breaths in and out to stretch out your lungs, this will make it feel easier to breathe when you are swimming. 10. If you are struggling contact me and I can work with you.
Learning how to breathe is the basic fundamental of swimming.
 I see many groups of fish of all kinds in Cabbage Tree Bay and wondered... what is the difference between a School or Shoal? Groups of aquatic life get classified depending on whether they are a single type or mixture of species, or whether they are fish or mammals. SHOAL - when fish, shrimp or other aquatic creatures swim together in a loose cluster, this is typically called a shoal. It can be a mix of different species. SCHOOL - is a group of the same fish species swimming together in synchrony; turning, twisting and forming sweeping, glinting shapes in the water. Fish probably do this to confuse predators and to save energy (by using the ‘slipstreams’ of other fish).
How do schools of fish swim in perfect unison? A fish decides where and how to move relative to its position in the school. If the fish behind gets too close (less than two body-lengths), then it speeds up; if the fish in front gets closer than that, then it slows down. Schooling fish watch one another and also feel the waves their neighbours make as they swim, with pressure-sensitive pores along their body called the lateral line. And each fish has its preferred spot in the school. Some are natural leaders and tend to hang at the front and guide the whole school, while others choose to follow.
What is a big school of fish called? Many kinds of fish prefer to swim together in groups called shoals. Some shoals are the biggest gatherings of animals on the planet others may only contain a few individuals. Do schools of fish have a leader? And each fish has its preferred spot in the school. Some are natural leaders and tend to hang at the front and guide the whole school, while others choose to follow.
 Surfing fitness and paddling are one and the same as being able to swim. The benefits of being able to swim, especially ocean swim are numerous. Anyone who surfs knows that paddling endurance is essential, arm, shoulder, core and basic overall strength and flexibility. We spend more time paddling than we do actually surfing on a wave. Plus, all leashes can break at some point so being a strong swimmer is crucial, especially if you are heading out into bigger waves. Swimming requires plenty of stamina but surfers require stamina plus short bursts of energy and strength for paddle power to get out the back and onto waves. Because of this, surfers need something different from just traditional swim training if you want to build up stamina to continue paddling for wave after wave. Ideal training for surfing is swimming laps in a pool but you need some variation with drills. The best surfers in the world are all excellent swimmers. Get some good goggles and hit the pool and imagine yourself at the backline on a big day without a board. Designing your swim programs to help your surfing makes it easier to get motivated to jump in the pool and train. Due to the physical nature of surfing, pool training usually involves some kind of breath work to improve lung capacity, cardiovascular health, which also helps in keeping calm through wipeouts. Yoga training also helps the body make efficient use of oxygen, as well.
Swimmers and surfers use essentially the same muscles for propulsion but for different purposes and in slightly different ways. Freestyle swimming involves pulling the body through the water, keeping the body line long and straight while rotating the torso and kicking with the legs for more propulsion. Paddling a surfboard is similar to freestyle swimming with regard to the 'pulling' part of the stroke. Like swimming, the powerful muscles of the lats, back, arms and core are constantly engaged to paddle while keeping the body on the board and the head up.
If you want an individual swim program to help improve and enhance your surfing fitness and breath control contact me to discuss.
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