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Swimming, seven tips to improve performance immediately!

Swimming, seven tips to improve performance immediately!

Try the departures in training

The technical start-up gesture is not very difficult to learn but must be repeated at each workout, to perfect it and make it become a mechanical habit to exploit in the race. Entering the water in the best way to get a boost and an effective start is the basis of a good race. Imagine always hitting the famous hole of the life jacket that you use when you learn to dive and take a tapered trim as possible, it helps to set a valid start. Repeat with each workout, without delay or pressure.

Perform the turns in training in search of perfection

The turns represent a recharge moment for speed. They are not a moment of rest, nor a moment in which to breathe again, but a phase of competition in which to “rekindle” the speed and this is why it is important to go hard from the wall at every turn, repeating the technical gesture each time training, always looking for the best turn. This will help to improve this important competition phase and to accustom the body to the technical gesture to be used in the race, then they load the whole body on the knees, as when jump, and the position of stramline is assumed as quickly as possible, thus making the most of the thrust of pushing out of the turn.

Perform the finish

Many swimmers have the bad habit of not completing the tank at the end of a repetition, an error of lightness not just. Training is also called training, not by chance, but because it is the moment in which our performance is formed, in all its aspects, also for the arrival. It is not enough to try some arrival at the end of training to perfect the technique, because remember that the mind must be trained and to get used to it without thinking too much about performing an effective finish, that does not make us lose hundredths of important seconds in the race, it is appropriate to perform the arrival at the end of each repetition.

Cures breathing

Breathing is one of the most delicate phases of a swim, because it conditions the swim itself and the rhythm with which it is sustained. Practicing effective breathing means first of all maintaining a constant and regular rhythm of expiration, without ever holding your breath. Holding your breath, after inhaling, or holding carbon dioxide, would lead to not having a good breathing rhythm and consequently to break the pace of swimming continually, because you would always have the feeling of not having enough air, feeling the need to breathe in more. On the other hand, inhaling and exhaling slowly is the right way to perform breathing during a swim, because it will make better use of the oxygen that we remember is the muscle fuel. Try to perform the breathing phase correctly in each workout.

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The currents of undertow or “rip” are formed when the water that has been pressed on the shore tends to flow back towards the ocean. As the water turns back, a channel forms towards the sea at a certain speed that can put even the most experienced swimmers, the so-called “rip”, into difficulty. The water of a “rip” often appears darker, because it is deeper and calmer because there are no breaking waves. The backwash current usually slows down and stops behind the breaking point of all the waves. The “rips” are marked on the beaches with large signs warning against the “dangerous current”.


If you end up in a “rip”, here’s what you need to do:

  • Keep calm, don’t panic and just float to save your strength.
  • Raise one arm, preferably the weaker one, to get someone’s attention and use your stronger arm like a paddle with your legs to try to stay afloat until help arrives.
  • Never swim upstream, as the backwash currents travel in all different directions. Instead, try to figure out which way the water current (“rip”) is dragging you. Only then, if you have the strength, do you swim left or right (perpendicular) with respect to the “rip”.
  • If you are not saved, the current will take you beyond the breaking line of the waves. It aims to move you towards the foam line of the waves that could indicate a sandbar and get carried away by the waves towards the shore.


Choose a supervised beach and make sure that you or someone you are with has recorded or stored the lifeguards’ phone number on their mobile phone.


000 is the number to be dialed to contact police, ambulances or firefighters. Use it only in an emergency.

  1. If you see someone with a raised arm, immediately alert the lifeguard or surfer lifeguard.
  2. Call the 000 number and alert the emergency services.
  3. Report the problem to those close to you so they can also ask for help and keep an eye on the position.
  4. Never try to save anyone by yourself, because you could get yourself into trouble.


If a cramp occurs while you are swimming, stay calm and continue to move the other limbs to stay afloat. If you find yourself in shallow water, try to stand up and stretch, otherwise raise your arm to ask for help.

When you’re safe on the ground again, make sure you drink plenty of water.

You will immediately feel a burning sensation that depending on your pain threshold can last up to 30 minutes and usually cause swelling of the lymph nodes. To remove the stinging filaments or the tentacles of the jellyfish use the fingertips, where the skin is thicker, to remove them completely from the skin.

Be careful not to touch your face or skin to prevent the tentacle from remaining on your finger.

Reach the nearest shower and bathe the affected area with warm water.

Alert the lifeguards so they can alert the other swimmers.

Shark attacks are very rare and many beaches have special protection nets. However, it is always advisable to avoid swimming at sunset, near the mouth of the rivers or offshore in order to further reduce the risk. The safest place to swim is always between the red and yellow flags.

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