SWIMMING FROM A TO Z

A Aerobic training is done at low intensity, with rhythm and relaxation. It gives your body the physiological characteristic to handle fast work, to recover quickly and to burn fat for fuel efficiently.

B Blood tests are commonly done when swimmers feel sick However, it is also useful to have your blood tested when you are WELL to establish what is NORMAL for you.

C Carbohydrates are the main fuel source for swimmers training hard. Rice, potatoes, cereal, grains, pasta, bread etc are your No 1 high-energy choices.

D Drugs!!! Don't take them. The Drugs in Sport Hotline is 1800 020506.

E Energy is what powers you through the water. Replace that energy immediately after training and racing with fruit, sports drink, fruit snack packs and juice.

F Fruit is a great source of quick energy replacement. Have a variety of fruit available in your school bag to keep energy levels high and in your swim bag to get energy back in FAST after training and racing.

G Glycogen is a BUZZword you hear now and then. Glycogen is the glucose energy stored in your muscles and other places to power your swimming performances.

H Heart rates are used to monitor training intensity. Know your maximum heart rate and get really good at taking your own heart rate during training. As a double check, ask the swimmer in front of you in your lane to take your heart rate as you come in every second effort to make sure you are accurate.

I Intensity is a measure of how hard your body is working. You can measure intensity by swimming at a specific pace, timing your swims, taking your heart rate, swimming to a scale (i.e. 1 out of 10 is easy, 9 out of ten is really hard). How hard you are working AND NOT how far you swim is the key to training effectively.

J Jogging is often used for fitness and cross training. If you start a running program, buy good quality shoes, learn how to stretch running muscles correctly and try to run on soft surfaces like grass or bush trails.

K Keeping healthy and injury free are a swimmer's top priority.

L Lactic Acid is a by-product of your body swimming fast. It is produced by your muscles when they work hard. After training and between races lactic acid can be broken down and removed from your muscles by doing an effective swim down.

M Muscles are the powerhouses of swimming propulsion. Be kind to your muscles and they will be kind to you. Give them plenty of carbohydrates for fuel, stretch them and massage them and they will thank you for it!

N Nutrition is vital to successful swimming performance. Eat a well balanced diet of carbohydrate, fruit, veggies, lean meats, drink plenty of water and

O Over-training is rare if you get plenty of rest, eat well, stay healthy and learn recovery skills. Basically, avoiding over training is your choice.

P Pre race routines are important to keep you focused and relaxed at meets. Learn what makes you feel "UP", what relaxes you, what makes you swim fast. Some swimmers listen to music, some read, some play Game-boys, some talk with friends, some sleep. It is important that you know what works for you.

Q Questions are a great way to learn. Take time to question senior swimmers in your team or in your state about how they warm up, their favorite drills, what they eat before racing and so on. Remember that Susie, Sam, Daniel, and all the Dolphins were age groupers once, and have gone through all the things that you have. Autographs are fun to get, but they don't help you to swim faster.

R Recovery is the process of helping your body restore itself after working hard. Getting enough sleep, having a spa, eating well and stretching are all part of recovery.

S Stretching an effective way to reduce Injury risk It is also a great way to improve your swimming by allowing you to reach longer In your stroke and kick more effectively. It is most effective when done after training when your muscles are really warm.

T Technique is the key to successful swimming. Practice your drills, kick and race skills at every session. Make every turn a race turn - every dive a race dive. Give 100%, concentration to technique.

U Urine should not have a strong odor or color. An effective way to check if you are drinking enough water is to check your urine every day. A dark and smelly urine might mean you need to drink more water.

V Vegetarianism is cool IF you have personal, religious or conscience reasons for being a Vego. However, giving up meat believing you will lose weight is WRONG. If you decide to be a vego, see a qualified sports dietician first and get advice on how to do it properly.

W Water is the best for replacing fluid lost during training. Take a 500 or 750ml drink bottle to EVERY training session and to every meet.

X Xpect only the best of yourself and you will probably get it.

Y Because you love it!