Competitive Swim

A triathlon is a race that has three stages with different sports: Swimming, cycling and running all in one race. Once a stage ends, the athletes immediately start the next phase without breaks.

While many people typically know how to swim, cycle and run, they don’t have the best techniques to do them as fast as possible in a competitive atmosphere. Triathlon races are intense and demanding, and require a lot of specific training.

If you want to swim like a triathlete, you have to know how to pace yourself and mentally endure long stretches of each stage.

What Are the Different Types of Triathlons? 

The distances for triathlons vary on who sets the course and what kind of triathlon it is. The common types of triathlons are Sprint, Olympic, Half Ironman and Full Ironman.

Sprint triathlons tend to have shorter distances and still incorporate all three stages — swimming, cycling and running. These types of triathlons are recommended for beginner triathletes because they’re more likely to have a positive experience and be inspired to work up to a longer triathlon.

What’s the Difference Between Triathletes and Swimmers?

Triathletes and swimmers have different techniques when it comes to swimming.

Triathletes are completing one part of their three-part race, so they want to conserve energy over shorter distances. Swimmers usually swim longer distances and are always trying to improve their time.

• TriSwimCoach states that triathletes swim about 2500-4000m, while swimmers cover 5000-6000m in one practice.
• Swimming doesn’t have as severe an impact on your body. That’s why swimmers recover quickly and can get back to racing. Triathlons take a lot out of triathletes, so they cannot race as often.
• Swimming Stroke. While triathletes focus on the freestyle to get them through choppy open waters, long-distance swimmers practice a variety of strokes:

  • Breaststroke: The swimmer propels forward by making half-circular movements with their arms and using a flutter kick. Beginners and casual swimmers use this stroke.
  • Butterfly Stroke: This stroke is more advanced and has a strict technique. It also requires a lot of stamina. The swimmer’s arms are symmetrical and make circular motions out of the water, while they use a dolphin kick with their legs
  • Backstroke: The swimmer alternates which arm goes back in circular motions and a flutter kick to move them through the water on their back.

• Triathletes don’t consider themselves swimmers. They usually identify as one of the other sports in the triathlon, cyclist or runner. As a cyclist or runner, they often see swimming as something they have to improve. It’s the first stage of the race. Swimmers often identify with the stroke that they excel at, but most stick to the term “swimmer” as an identity.

Transitioning to Triathlon Swim Training Practices 

If you’ve trained in swimming before for competition or general fitness, you might think you don’t need to focus on the swimming aspect of a triathlon. But triathlon swimming has a different set of skills than swimming in a regular pool:

• Swimming in Open Water. Triathletes swim in a variety of environments. They can swim outside in lakes or oceans in different weather conditions. Their environments require specific techniques that won’t be picked up by training in a pool because pools are too controlled. A swimmer will face a greater challenge in a choppy ocean with strong currents than an inside pool.
• Breathing Technique. Triathletes with a swimming background should not bring their low-profile breathing strategy to the triathlon. Swimmers breathe close to the water, which works in a calm pool. Triathletes who try this in an ocean are going to get a mouthful of salt water. They need a high-profile style of breathing, so they’re not as close to the surface when they take a breath.
• Effective Kicking. Swimmers can kick more while they swim because they’re trying to beat records and be as fast as possible. Triathletes still want to be speedy, but they have to consider the cycling and running portions that are still ahead in the race. Too much kicking will tire you out. Triathletes might have two-beat kicks for this part of the race so they still have energy for cycling and running. Try and adjust your swim style to kick less frequently.
• A higher stroke rate per minute helps you swim in outside water conditions. Turbulent waves could upset a swimmer’s rhythm. Higher stroke rates help you adapt to choppy waters.
• Build Endurance. When swimmers want to improve their stamina in the pool, they’re given advice to run. Going for runs provides a full-body workout. Triathletes who want to better their swimming stage of the race already have to train with running. They should focus on improving their technique and mechanics so they can move efficiently through the water.

Triathlon Swimming Techniques

Swimming like a triathlete means you have to train to stay balanced, efficient and focused on getting better with each day. If you’re a swimmer, this might require moving away from what you know.

It’s more than getting faster or building your endurance. When you’re swimming like a triathlete, you have to think about all the separate mechanics of swimming and how they combine to propel you swiftly through the water without overexerting yourself. According to Active.com, you should pay attention to these main points to improve your swimming.

• Work on staying balanced in the water. When you’re off balance, your body will compensate by overworking to correct itself. This could be kicking too much or throwing off your rotation. When you’re balanced in the water, you’re able to conserve energy.
• Body Position. Your head should be kept down while swimming. One problem some swimmers get into is turning their head when they rotate each arm. Practice keeping your head straight down while your body rotates.

Hand entry is technical skill that you might not think about but improving it could make a big difference in your swimming. Instead of bringing your hand all the way around and up for each rotation, bring your hand to your sightline and go through the water. Reducing the time your hand is in the air is more efficient. Your stroke should be pushing you forward. If you’re pushing up and out of the water, your balance and position are probably off.

• Weakness Improvement. Identify the areas you’re struggling with and make them your priority. Even if it means slowing your pace so you focus on fixing technical errors that are holding you back. As you develop muscle memory and gain better balance and body position in the water, you can increase your speed.
• Keep Practicing. Avoid long periods of time out of the water. Try and swim every other day. Your body needs to get used to being in the water on a regular basis. You’ll also have better habits for practicing and being in the water will be a familiar place.
• Bilateral Breathing. Most swimmers breathe on one side. You want to learn how to breathe on both sides because it suits outdoor swimming conditions. Your muscles improve equally and you reduce the risk of injury from overworking one side. Bilateral breathing also lends to your mentality. If you’re swimming in the ocean, you won’t have given lanes like a pool. Another competitor can choose to swim right next to you. If you can only breathe on one side and they’re on that side, you’re going to be watching them the entire race. This can be intimidating and make you focus more on them than what you’re doing. But a swimmer who can breathe bilaterally can simply choose to breathe on the other side and never have to look at the competitor for the remainder of the race. To help improve your bilateral technique, these tips should help you out:

  • Relax Your Muscles: Keep your neck and shoulders loose. Stretch every time before you swim so you don’t strain or pull muscles while rotating.
  • Time Your Breathing: If you feel like you’re not getting enough air on your weaker side, breathe earlier in the stroke cycle. When you start to extend your hand forward you should begin to rotate your head.
  • Know Your Arm Position: Keep your arm strokes even and at a steady pace. This will keep your balance and you won’t have to worry about pulling yourself under water and not getting a full breath of air. 

Swimming for Triathlons: Open Water

The ocean is not a controlled environment. While you might be prepared to deal with choppy waters and cold temperatures, you also should be aware of what other aspects of the ocean you can encounter during your race.

Training in distance and simulating ocean conditions will help you prepare for the swimming stage of the triathlon, but you should also mentally prepare for how triathletes race in the water.

• Open Water. Swimming in open water means you can swim into anything in the ocean. You might have to swim through clumps of seaweed or deal with the sound of boats in the distance. One particular event that triathletes need to think about is swimming through jellyfish.

Jellyfish are unpredictable. The water could be crystal clear the day before your race and the next day they’ve washed up. Wearing a long-sleeved wetsuit deters stinging, and athletes can usually go on with a mild sting. If you think you’ve had a serious injury from a jellyfish, you should go back to shore and talk to the lifeguard about getting proper medical attention.

• Swimming Without Lanes. Everyone is swimming to the same location and there aren’t individual lanes for each swimmer. You’ll be part of a pack of swimmers and could experience some occasional kicks or jabs. If the person in front of you kicks you, or if you’re touching them as you swim forward, give them space. The same goes if you’re stuck swimming next to someone. Stay calm and remember any hits or touches are not intentional. Focus on your swim and either let swimmers pass you or try and find more space.

If you want to try and avoid the pack swimming, you can swim out in front or hang back at the start and allow other swimmers to go first. Swimmers who have a strong speed and experience in high-intensity conditions have a good chance of getting to the front. But there is nothing wrong with letting the crowd get ahead of you if you’re stronger in cycling or running.

During your training, practice swimming with a pack of swimmers in a pool. This will simulate the noise and confusion that could overwhelm you if you’ve never been in that situation. Then, practice this same scenario in open water. When you put yourself in this position, you get used to being surrounded by swimmers and in rough currents. You’ll be able to develop techniques for keeping yourself calm and focused with all of the commotion around you.

Practice can prepare you for the triathlon, but some athletes do experience panic attacks. If you have a panic attack during the race, swim away from the pack and float so you can calm your heart down. When you feel better, you can start your race again. If you don’t feel better or are light-headed and weak, do not resume the race. Seek medical attention. Your health should be your top priority. There will always be time for another race.

• Directional Awareness. Make a habit of checking your direction every four strokes. You can look for buoys that make up the course. If the water is choppy and blocks your sightline from the buoys, you can use natural landmarks like surrounding mountains so you know where you’re going. There’s no guarantee the swimmers ahead of you are checking their direction, so use those physical markers to stay on track.

Strengths From Triathlon Stages

Triathletes are aware of how the stages of their race are so connected. All of these sports help build on the other. Whether it’s improving cardio, flexibility or strength, balancing your training between the three sports will have positive impacts on the others.

When participating in these sports, you are gaining the benefits from each one:

• Running

  • Cardio
  • Muscle Strength
  • Lungs

• Cycling

  • Cardio
  • Muscle and Bone Strength
  • Flexibility
  • Joints
  • Lungs

• Swimming

  • Cardio
  • Recovery/ No Impact
  • Muscle Strength
  • Breath Control and Pacing
  • Balance

If you want to improve one sport specifically, don’t let yourself get bogged down in doing the same workouts over and over again. It’s okay to switch sports and workouts.

Let the crossover benefits inspire you to change up your workouts if you’re getting bored or stuck as you train to be a triathlete. If swimming is giving you trouble, try cycling to improve your flexibility and strength. After a difficult and high-impact training with running, let your body recover by switching back to swimming.

Triathlete Swimmers

Triathletes swim in open, rough water and still go on to cycle and run for hours. Proper training in the right environments, practicing situations you might encounter and building mental strength are all crucial to being a successful triathlete.

As you make these changes and put in the time to practice, you’ll swim like a triathlete and will be ready for a triathlon.

Learn More Swimming Tips:

• Learning to Swim As An Adult
• Tips for Teaching Swim Lessons as a Lifeguard
• Introducing Children to Swimming
• 5 Tips for Training Recovery
• Why You Should be Doing More Kicking
• Why Your Child Should Learn How to Swim
• Distance Swimmers Struggles
• Swimming and Arthritis
• Choosing the Right Fin

A technical suit plays a key role in your competition performance, so knowing how to choose the best option is essential. As with most swimming gear, the fit of men’s technical swimsuits often comes down to personal preference and the way you use the suit. However, understanding certain key characteristics and fit considerations can help in the decision-making process.

Check out our men’s technical swimsuit guide to help narrow down your options.

The Benefits of a Tech Suit

Before we go into how to choose a men’s technical suit, let’s talk about why you should buy one in the first place.

While you may intentionally choose a suit with drag during training to improve your strength, you don’t want anything slowing you down in competition environments. The goal of the tech suit is to minimize your drag as you move through the water, allowing for longer glides thanks to the lower water resistance. That reduced drag means you can swim faster with greater efficiency, which results in better performance in the pool.

To achieve this goal, you need a properly fitting technical suit. A suit that’s too large creates drag and doesn’t stay in place. A suit that’s too small feels uncomfortable — and can even be painful — with the possibility of restricting your movements, cutting off your circulation and making it difficult to breathe. For these reasons, fit is perhaps the most important factor in choosing your suit.

Style of Men’s Tech Suits

The jammer style of swimsuit is a very common option for men’s tech suits. This style looks like a long pair of bike shorts that stops just above the knee, but they come in special fabrics and with special design features to work well for swimming. While the suits are tight and revealing, they do provide more coverage than brief-style suits. Jammer-style tech suits often have silicone grippers along the bottom edge of the legs just inside the leg. These grippers keep the shorts from riding up while you wear them.

You can also find technical suits in a brief or racer style. As the name suggests, these swimsuits look like men’s briefs, but are very snug. Because there is minimal material on this style of tech swimming suit, they allow for a full range of motion. They also minimize drag.

The styling of tech suits uses compression to shape your body to become more hydrodynamic. In the case of men’s suits, they shape your legs so they glide through the water easily without creating more resistance. Whether you choose jammers, briefs or racers, the suit works for actual competitions or for fitness swimming.

Another design feature to consider is a drawstring waist. You may think the tight fit is enough to keep the suit in place, but it’s still a good idea to choose a swimsuit with a drawstring waist. This is particularly important if you do a lot of pushing off the wall for longer-distance swims. The added security of the drawstring lets you tighten the waist so you don’t lose your bottoms on all those turns.

Material and Construction

Tech suits come in a very specific type of material to maximize performance. The fabric typically features woven construction. This allows the fabric to be very thin without sacrificing strength, and makes the suit lightweight and form-fitting, yet still durable enough for you to tug and pull into place. The fabric is specifically designed to repel water and prevent the suit from becoming heavy and sopping wet as soon as you jump in the pool.

Most suits are either primarily polyester or nylon, although they typically include a blend of fabrics to maximize performance. Primarily polyester suits have a tight fit with greater compression and less stretch. These suits typically hold up better with a greater resistance to chlorine. Don’t buy a larger size just because the polyester is less stretchy — you want a snug fit. However, if you’re between sizes, you may want to go up for a good fit.

Primarily nylon suits still have a snug and supportive design, but they have more stretch to them. Nylon suits may not hold up as well as a polyester suit, which means you can expect to replace them a little more often.

If you swim outdoors, look for a suit designed for outdoor use. These suits often have a higher UV rating to withstand the effects of the sun.

Another consideration in the construction is the type of seams on the suit. You can choose between bonded and stitched seams. Some tech suits use bonding agents or special adhesives instead of stitching the seams together. This bonding process reduces drag by creating a flatter fit that’s better able to conform to your body. Look for these bonded seams if performance is crucial, but expect to pay more for this type of seam.

Finding the Perfect Fit

A proper fit keeps the swimsuit in place without letting excess water inside the suit. While you want the suit quite snug, you don’t want to be completely uncomfortable in the water. A suit that’s too small can cause other problems, including distracting you with the discomfort. If the tech suit cuts off your circulation, it’s too tight.

A good comparison is a pair of comfy socks. It should fit snugly and stay in place without creating a pinching feeling. A sausage casing is another good reference — it should keep everything inside and held in place. Your muscles should feel like they’re being held in place while still having the freedom to move as required to complete your swimming strokes.

This same fit should occur from top to bottom. You don’t want a loose fit anywhere along the suit. And since men’s suits only cover the lower part of the body, you don’t need to worry about the fit around the torso.

When it comes to length, you want the suit to hit just above the knees. Aim for about one inch above the knee. If the bottom edge reaches your knees, you may need a smaller suit. If the suit hits higher than one inch above the knee, you may need a larger suit, as a leg cut that hits too high can be uncomfortable and distracting.

However, keep in mind that waist fit is more important than the length.

Another place to check is the rear of the suit. It should fully cover your backside. If it doesn’t, look for either a larger suit or one with a higher cut. The suit shouldn’t go over your navel, but otherwise it’s okay to go a little higher to get the coverage you need.

A special consideration for men is how the suit fits in the crotch area. This is where the inseam comes into play. As with the rest of the suit, you want the crotch area to fit snugly to minimize drag and to feel supportive, but you don’t want it so snug that you can’t properly move your legs and hips.

You can check the fit by trying it on and looking for signs of improper sizing. A suit that’s too large shows the following signs:

• Wrinkles in the fabric
• Bagginess
• You can easily slide two fingers under the fabric
• Legs hit at the knee
• The suit slips on easily with little effort

Suits that are too small show the following signs:

• Restricted leg movement that interferes with your swimming kicks
• Painful to wear
• The sense that it cuts off blood flow or affects your breathing
• A “muffin top” effect along the waistband of the suit, causing your body to spill over the top
• Legs hit more than one inch above the knee
• Extreme difficulty getting the suit on

Keep in mind that it should take some effort to put on a properly fitting tech suit. If it slips on too easily, the suit is likely too large. Expect to take a while to get the suit on and adjusted properly. However, if it takes extreme effort or an exceptionally long time to get the suit on, you may need to go up a size.

How to Measure Yourself for a Tech Suit

Proper sizing is an essential component of a proper fit. Measuring your body before purchasing is the most accurate way to determine sizing for your tech suit. Don’t base your size on your normal pants size or previous swimming suit sizes. Fashion swimwear often fits differently and doesn’t have the same cut and fit as a tech suit. Suits also tend to stretch out, so your old suit may seem too large, but is actually just stretched out.

Men in particular need to measure instead of ordering a tech suit based on pants size. The sizing on pants is often different based on the style or fit, and may not be accurate for technical swimwear.

When picking the right technical suit for men, take the waist measurements one inch below the navel. That measurement determines the suit size you should wear. A 34-inch waist measurement means you need a size 34 tech swimming suit.

Here are some additional tips for measuring accurately:

• Use a flexible and soft measuring tape for accuracy — not a metal tape measure.
• Use a flexible string if you don’t have a soft measuring tape on hand. Hold the string up to a tape measure for accuracy.
• Measure over bare skin, not over clothing, when possible. If you must measure over clothing, take into account that the clothing adds to the measurement.
• Ask someone else to take the measurements to ensure accuracy. It’s difficult to tell if you have the measuring tape flat and level when you measure yourself.
• Ensure the tape is flat without twists in it, to avoid adding excess length to the measurement.
• Hold the tape firmly against the skin without pulling it tight. If you pull the tape so tight it causes indentations, you aren’t getting an accurate measurement.

Men have a much easier time measuring for a technical swimming suit, since the waist measurement is really the only one you need to take. However, you still need to take the measurements carefully to ensure accuracy.

Tips for Choosing Your Tech Suit

With the basics in mind, your selection of a men’s tech suit often comes down to the details. Use these tips as a guide for narrowing down your tech suit options:

• Set a budget:

  You don’t want to skimp on a cheap tech suit, but you do need to stick to a budget. Decide how much you want to spend on your new suit. Narrow down your search options based on that budget. Fit is much more important than how much you spend. You may find that a $200 suit fits much more comfortably than a $500 suit anyway, so don’t feel like you have to spend more to get a good suit.

• Forget modesty:

  As we’ve already covered, men’s tech suits fit snugly to reduce drag. That means there’s little left to the imagination, even if you choose the longer jammer style. Accept that tech suits don’t afford much modesty. It makes shopping much easier.

• Shop online:

  Shopping for tech suits online lets you easily compare the options and search by certain criteria to find your perfect suit.

• Review the details:

  Check out the information provided for each swimming suit to see if it matches your needs. Some suits are designed for particular types of swimmers, for example. Others are designed for greater resistance to certain factors, such as the sun or chlorine, for longevity. When shopping online, thoroughly read the product details to determine if the suit has the special features that meet your needs.

• Try it on:

  You won’t know how a suit fits for sure until you try it on. If you buy online, ensure you choose a retailer that allows returns.

• Evaluate the fit:

  The sizing charts from swimsuit manufacturers and your measurements help guide your selection, but it really comes down to how it feels while you’re wearing it. Don’t rely solely on those sizing guides to choose your suit.

• Test different positions:

  One way to test the fit of the suit is to recreate different motions and positions you use in the pool while you try on the suit. Try moving your arms the way you do for various strokes. Assume your starting position. Check the fit in those various positions.

• Try it in the water:

  Don’t wait until a competition to try out your new tech suit. You won’t know how well the suit glides through the water or lets you perform your strokes until you hit the pool. When testing out the suit, try all of the possible strokes you’ll use to ensure you can perform each of them without interference. Another way to test the suit is to dive into the water and let yourself glide in a streamline position until you naturally stop. A suit that fits well makes you feel like you’re continuing to glide through the water without additional force.

Browse Your Options at The Lifeguard Store!

Now that you know how to pick a men’s tech suit, put your newfound skills to the test with our selection of tech swimsuits. We offer a wide range of suit styles to fit your needs and preferences. Our low prices let you get a high-quality technical suit that stays within your budget. Plus, we offer no-hassle returns if you decide the technical suit you order isn’t a good fit.

Start shopping now to improve your performance in the water!

Learn More About Competitive Swimming:

• Getting Over a Bad Race
• How to Correctly Clean Your Competitive Swimsuit
• How to Choose a Women’s Technical Swimsuit
• Choose the Perfect Pair of Swimming Goggles
• Eat Better to Swim Faster and Recover Quicker: the Ultimate Nutrition Guide for Swimmers
• Eating Before a Swim Meet
• Tips for Waking Up Early
• When You Want to Give Up
• Maximizing Energy

When you dive into the water, you rely on your training, strength and skill to dominate your competition. But you also rely on quality gear to support you. Learning how to choose a women’s technical suit gives you a leg up in the pool. Everything from the style and fabric to the fit and sizing affects how well the suit works for you in the pool. Check out our women’s technical swimsuit guide to choose your ideal technical suit!

Why You Need a Technical Suit

If you don’t yet have a technical suit, you might be wondering why you need one. A technical suit is an investment, but it’s one that pays off in the pool. Think of your tech suit as another piece of equipment, like your goggles or swim cap, that helps you improve your performance. Tech suits offer many benefits, including:

• Minimal drag:

  A tech suit is designed to reduce drag in the water. This helps you swim more efficiently, so you’re faster in the pool.

• Compression:

  Technical swimming suits use compression technology to improve blood flow, which helps oxygenated blood reach your muscles more efficiently. This can minimize feelings of fatigue and help you recover faster between races.

• Muscle stabilization:

  Another advantage of the tight fit is stabilization of your muscles.

• Repelling water:

  A special design feature of tech suits is to repel water so the suit doesn’t soak it up and become heavier. This keeps you light and fast.

Styles of Women’s Tech Suits

Women’s technical swimming suits come in two basic styles: a traditional one-piece style with high-cut legs and a suit with legs extending down to the knees. These longer suits go by different names, including kneeskin, neck-to-knee and short john.

Traditional swimsuit cuts give you a full range of motion with your legs, which is a definite advantage in the water. Breaststroke kicking in particular benefits from this range of motion, which is sometimes restricted to a degree with neck-to-knee suits. The traditional style of tech suit is similar in popularity to the longer suits.

The increased surface area of neck-to-knee suits offers some advantages in the pool. More hydrodynamic fabric decreases your drag as you move through the water. Increased fabric surface also increases the amount of compression, which helps shape your body to make it more hydrodynamic.

Suit Material and Construction Considerations

Technical swimsuits are made of special material designed to repel water. This makes you more hydrodynamic in the water, which reduces friction for easier gliding. Woven fabric is the most common option, as it keeps the swimsuit very thin and very strong. This allows for a lightweight, form-fitting design that minimizes drag.

Tech suits come in different fabrics, including polyester and nylon. You may find suits that blend several fabric types together to capitalize on the best features of each. A suit with a higher proportion of nylon has the greatest amount of stretch while still offering a tight fit with support, but those suits often don’t hold up as well. Suits with high proportions of polyester often resist chlorine damage better and last longer. They offer greater compression for a snug fit, but they have less stretch.

The seams are another design consideration in tech suits. Newer designs use flat, bonded seams instead of traditional stitched seams. Using special adhesives or heat-bonding techniques, the suit is streamlined to allow for a smooth, snug fit that won’t drag or catch on the water. These flat, bonded seams can be particularly beneficial for sprint swimmers, since speed is so important.

Fit

Technical swimsuits intentionally fit snugly to create a streamlined profile with as little resistance as possible. Every area should feel snug, yet comfortable, without feeling like the suit is cutting into your body. A suit that’s too tight restricts movement and can cut off circulation or cause you to lose sensation. It can also contribute to fatigue. A suit that’s too loose lets in excess water, which slows you down.

Women face unique fit challenges because the suits cover so much of the upper body. This means it needs to fit in the leg area, throughout the torso and in the chest. If your body is relatively proportional, you will likely have an easier time finding a suit that fits well from top to bottom. However, if you have a larger chest compared to the rest of your body, a shorter torso relative to your height or other differences in proportions, you may have more difficulty finding a suit that fits well in all areas.

Let’s take a look at the different parts of a women’s technical swimsuit to consider fit issues.

Shoulders:

At the shoulders, it can be a challenge to find straps that fit just right. You want the straps to fit snugly so your suit stays in place, but you also want to feel some degree of comfort with a full range of movement. Straps that are too tight can also cause fatigue, since you have to work so much harder against the tension to perform each stroke. If you can’t get the straps over your shoulders or the straps cut into you uncomfortably, try a different suit.

How do you know if the suit fits your shoulder area properly? Check these areas:

• Compression:

  You should feel a slight squeezing sensation, but it shouldn’t cut into your shoulders or limit your arm movement.

• Balance:

  A balance between the compression in your shoulders and the compression across your chest and torso is key. The horizontal compression in those areas should be similar to the pressure you feel on your shoulders.

• Lift:

  An easy test on the shoulder straps is to have someone else slide two fingers under a strap and lift up. If it’s not possible to lift the strap about two inches, you may need a larger size.

Torso:

Next up when it comes to fit is the torso. You want compression in the chest and stomach area, but it shouldn’t interfere with your normal breathing. The last thing you want is to have shortness of breath during a swimming competition.

Check the armpit area to ensure there are no gaps where water can get in easily. The same gap check should happen at the front of the suit. You want a snug fit with no gaps to streamline your movements through the water.

Legs:

Women’s technical swimsuits typically cover the top portion of your leg if you choose a knee-to-neck style. The suit should stop just above the knee. A suit that extends to the knee is likely too large. If the suit hits higher on the leg, it might restrict your leg muscles and cut off circulation, which will negatively affect your performance.

Like the rest of the suit, the legs should feel snug but not too tight. Suits that cover the legs often have grippers along the bottom inner edge to help keep the legs from moving. When you put on your suit, flip the bottom edge outward so those grippers don’t rub against your leg. This makes putting on the suit a little easier.

Keep in mind your suit will gradually stretch and loosen over time. If it doesn’t fit snugly at the time of purchase, it will always be slightly loose and may eventually become too loose to function properly.

Sizing

Now that you know how the suit should fit, it’s time to talk about sizing. Measuring accurately is an important part of how to pick a women’s tech suit. Always take fresh measurements each time you buy a new swimming suit, as your measurements may change. Never use the sizing from a fashion swimsuit as a guide, as the sizing is likely different due to the difference in cut and purpose.

A major difference in sizing for women comes in hip and chest measurements, particularly if there’s a great variation between your hips and chest. In other words, if you have larger hips and a smaller chest, you may need to go up a size to accommodate your hips. On the opposite side, if you have a larger chest and smaller hips, you may need to go down a size so your suit isn’t too large in the hip area.

Taking accurate measurements is key to choosing a suit that fits. Use the measurements you take to evaluate the sizing guide for the particular brand of swimming suit you buy. Here are some tips to keep in mind when taking measurements for your tech swimming suit:

• Get help:

  Taking your own measurements is difficult, especially for women. Asking someone else to help ensures the tape measure stays level all the way around your body.

• Use proper tools:

  A soft, flexible measuring tape gives you the most accurate numbers. Don’t use a metal tape measure, as it doesn’t flex around your body or give a snug fit. If you don’t have a soft measuring tape, use a string that doesn’t stretch. Place the string next to a tape measure to get your numbers.

• Measure on bare skin:

  The most accurate way to measure for a swimming suit is on bare skin. If someone is helping you, stripping down can be a little embarrassing. If you leave your clothes on, choose thin, form-fitting clothing for the least interference. Keep in mind your measurements may be a little larger due to the excess fabric during measuring.

• Keep the tape flat:

  For accuracy, the measuring tape should remain flat and level without any twists. You want the tape snug, but not so tight that it indents the skin.

You can tell your suit is too large based on the following characteristics:

• The suit scoops at the neck in a streamline position
• You can stretch the straps to your ears
• The open section of the back below the strap intersection lifts from the skin
• Material wrinkles or looks baggy
• A short john suit goes down to or past the knee
• The suit goes on very easily with no resistance

You can tell the suit is too small based on the following characteristics:

• You cannot perform the full range of motion needed for swimming
• It affects blood flow and/or restricts breathing
• The suit causes pain
• Your chest or other parts of the body seem to spill out of the suit
• A short john suit hits higher on the leg
• You struggle to get it on

Expect to spend some time getting into a properly fitted tech suit. Because of the tight fit, it takes some work to get the suit on and positioned correctly. A tech suit may take longer to put on than your practice suit. Suits that won’t go on no matter how hard you work, or that take an extraordinarily long time to get on, are likely too small. Try to find a suit you can get on in under 10 minutes.

Straps

We already touched on how straps should fit, which is an important consideration when evaluating your swimsuit. There are other factors to consider when it comes to the straps. The straps on tech suits are typically flat and wide. This minimizes drag while providing the required support. Wider, flatter straps also allow for more control and stay in place better than thinner straps.

The construction of the straps can also vary. Some suits use elastic in the straps to give them stretch to fit securely over the shoulders. Others have straps with little or no stretch, instead allowing the overall flexibility and stretch of the suit to allow the straps to fit snugly and properly.

Tech suits typically feature either a V or an X shape in the back. Openings in the back may vary from suit to suit. Consider the type of back and straps your practice suit has when choosing a tech suit for competition. If you’re accustomed to a particular style, finding a tech suit with the same design makes you feel more comfortable.

Tips for Choosing Your Women’s Tech Suit

With the basics in mind, your choice often comes down to the details. Small differences in the fit, cost or overall style of the suit can be the deciding factor. Keep these tips in mind if you need more help picking the right technical suit for women:

• Set your budget:

  Women’s technical swimsuits often come with a higher price tag than fashion suits, but setting a budget is important during your selection. Set your budget before you start shopping so you can limit your search.

• Comparison shop:

  Going to your local swim shop can mean a limited selection. Comparison shop to explore a wider range of options. Shopping online is a simple way to compare a large number of swimming suits at once.

• Check the details:

  Online descriptions of suits offer specific details that help you evaluate the options. Read through the description thoroughly to determine the type of fabric, style of shoulder straps, length of the suit and other important details.

• Check for FINA approval:

  If you swim competitively, your tech suit must be FINA-approved. Certain types of fabric don’t qualify. Full-body suits are also not FINA-approved.

• Test it in and out of the water:

  Don’t base your purchase on sizing guides alone. Trying on your swim suit is essential for getting a good fit. Note how the suit looks and feels on your body. Assume different positions you might use in the pool. Rotate your arms the way you do for different strokes. Once you make your swimsuit selection, try it in the pool before competition day. Suits feel different in the water, so it’s important to test out your technical swimsuit ahead of time to see what kind of glide it offers and how well you can perform while wearing it.

• Trust your own judgment:

  Your personal preferences and the way the suit feels are two important factors in choosing a tech suit. While most tech suits use similar materials and designs, you’ll notice a difference in the way they feel due to differences in compression, stretch, specific fabric and cut.

Keeping the fit and sizing guidelines in mind helps you narrow down your options when shopping for a women’s technical swimming suit. When you’re ready to shop, check out the selection of women’s technical suits we offer at The Lifeguard Store.

We’re proud of our wide selection and assortment of styles, and our fast shipping and no-hassle returns are sure to make your online shopping experience a pleasant one!

Learn More About Competitive Swimming:

• Getting Over a Bad Race
• How to Correctly Clean Your Competitive Swimsuit
• How to Choose a Men’s Technical Swimsuit
• Choose the Perfect Pair of Swimming Goggles
• Eat Better to Swim Faster and Recover Quicker: the Ultimate Nutrition Guide for Swimmers
• Eating Before a Swim Meet
• Tips for Waking Up Early
• When You Want to Give Up
• Maximizing Energy

Swimming is a solid aerobic workout for the entire body, making it one of the most beneficial types of workouts you can do. Water provides resistance to boost the quality of your workout, while immersion lightens your body weight, so there’s no impact on your joints. Swimming improves cardiovascular health, increases weight loss and encourages strength and flexibility.

However, the fact that swimming is low impact and actually promotes flexibility means swimmers may overlook the importance of flexibility-enhancing exercises outside the pool. By nature, swimmers tend to be flexible and have loose connective tissues. Nevertheless, regularly performing dry-land warm-ups and stretches will help swimmers to become more flexible. Doing so is essential in preventing injury, improving performance in the water and lengthening your muscles.

The Importance of Flexibility for Swimming

Think of your muscles as a stick of gum. When you pull a piece out of the pack on a cold day, it’s brittle and inflexible. But when it’s warm, the gum becomes pliable and soft. When your muscles are stretched, the individual fibers lengthen, creating more force when they contract. More force equals more powerful strokes in the pool.

Additionally, improved flexibility leads to smoother, more fluid motion in the pool. When you are swimming, your body’s side-to-side movement creates turbulence in the water, which slows you down. Flexibility training increases your range of motion, so that you can move your joints, not your whole body. This smoother movement means less turbulence and greater speed.

Like with any strenuous physical activity, stretching exercises help to warm up and cool down muscles, keeping injuries at bay. For swimmers, certain areas of the body need more stretching — especially the shoulders and ankles. The shoulders are particularly at risk of injury: Up to 80 percent of competitive swimmers will suffer from shoulder pain at some point in their careers, due to faulty stroke mechanics, training errors, overuse of certain muscles and imbalances in muscle use.

How can a swimmer get more flexible? The best way is to dive head first into a regular regimen of safe, effective exercises.

OUCH! The Dangers of Stretching the Wrong Way

Overstretching is a common mistake that swimmers and nonswimmers alike make. The knees and hips are particularly vulnerable to this. A stretch should pull and require some effort, but it should never hurt. Never force your body to stretch into a painful position.

Also, never have another person pull your arms backward or forward, or force a stretch further. That second person can’t feel what you feel, and by the time you say “stop,” it may be too late to prevent serious damage. You should also avoid bouncing and jerking movements as well, because they can cause painful damage to the muscles and joints.

How Swimmers Should Stretch to Maximize Flexibility

The unique movements that swimmers make call for particular kinds of stretches. For instance, because swimmers tend to overuse their quadriceps as they kick through the water, they tend to experience tightness in the front of their legs. This places a great amount of stress on the knees and hips. Pay close attention to these areas by carefully going through stretches recommended specifically for swimmers.

Partial-range movement builds strength, but for maximum flexibility, focus on full-range-of-motion exercises. For instance, go full depth on squats to build hip flexibility.

Swimmers should concentrate on stretches for the following muscle groups:

• Shins and quadriceps
• Hamstrings
• Hip adductors (Breast-strokers in particular should be vigilant with these stretches, as the groin, inner thighs and glutes need the full range of motion for their frog kicks.)
• Latissimus dorsi, or lats (the broad side muscles of the back) and back
• Chest and shoulders
• Triceps

Exercises to improve swimmers’ flexibility should incorporate both static and dynamic stretching.

Static stretches involve no movement, rather, the swimmer stretches and holds the position for a period of time (preferably at least 20 seconds, and usually 30-45 seconds). Static stretches enable the muscles to relax and elongate. It’s recommended to go through static stretches at the end of a workout, when the muscles are warm and flexible, so they’ll be more receptive to lengthening movements.

Dynamic stretches, also called mobility drills, incorporate movement. These drills increase the body temperature and blood flow, as well as range of motion. Dynamic stretches are advised for pre-swimming routines, as they warm the body and activate — not calm — the nervous system. However, dynamic stretches also can be useful for post-workout cool-downs. Studies have shown that swimming at a pace that is equal to the lactate threshold is better for the body than swimming lazily or sitting.

Dynamic stretches may be as simple as jumping jacks, squats or lunges, or they could be something more targeted, such as these shoulder warm-ups for swimmers that were developed for USA Swimming:

1. With your arms down at your sides, bend your elbows 90 degrees. Rotate your arms externally back as far as you can without straining, pinching your shoulder blades together, and return your arms to the starting position.
2. With your arms slightly bent, place the backs of your hands on your back at the belt line, bringing your elbows forward to start. Rotate your elbows back, so that your hands come outward, and squeeze your elbows and shoulder blades together, then return to the starting position.
3. Raise your arms out in front of you, your elbows bent at 90 degrees so that your arms each make an “L” shape. Rotate your arms back so that you look like a goal post, arms out and hands up at either side, squeezing your shoulder blades together, and return to the starting position.

A complete and appropriate stretching routine for swimmers should:

1. Include warm-ups
2. Stretch all the muscles you’ll use when swimming
3. Use static and dynamic stretches
4. Involve holding stretches for at least 20 seconds and up to two minutes
5. Incorporate repetitions

Yoga is a great method for incorporating stretches into your routine in a way that isn’t tedious or dull. It calls upon all muscle groups, and it lengthens them by asking you to hold a pose for a long period. By using slow, smoothly flowing movements, the blood pumps more rapidly and warms the muscles. Not only that, but its de-stressing effects can loosen muscles, which also improves movement.

You might also include a foam roller in your stretching routine. Foam rollers loosen tight muscles and tendons by applying gentle pressure, much as a massage would. Pre-workout, a foam roller can prepare the body for movement, while post-workout rolling can help flush away toxins and speed recovery. Massage is advised for improving flexibility because it breaks up knots and tissues that may be restricting your movement.

Recommended Exercises to Improve Swimmers’ Flexibility

Serious swimmers should integrate a few basic stretches into their daily repertoire. The following is a good flexibility-enhancing routine doable anywhere in 15-20 minutes, without any special equipment. This routine involves all important muscle groups for swimmers:

• Door frame stretch for pectorals: Recommended by U.S. Masters Swimming, this exercise involves standing next to a door frame or other vertical surface (a post will also work) and placing your forearm vertically against it. Bend your elbow 60-90 degrees and step forward with the opposite leg, as if stepping through the door. This should give you a good stretch in the chest while protecting the shoulder joint. You can vary the angle of your arm in order to stretch different parts of the pectoral group.
• Two-part lats stretch: This stretch is also known as the “cat pose” in yoga. To achieve this pose, get on your hands and knees and round your back like an angry cat, tucking the tailbone and head down to create full roundness from head to tail. Reach your hands out straight ahead and sit your bottom back toward your heels, stretching the top of your back — much as a cat might stretch its back by reaching its paws out forward with its tail in the air. Once you’re in this position, move your hands to the right or left to stretch each side’s latissimus dorsi.

Or try this lats stretch at the pool: Stand on the upper rung of the pool ladder or edge of the pool (Be careful, it’s slippery!), and grasp your hands on the ladder rails. Bend forward and lean back, dropping your head between your arms, so that your arms are reaching straight ahead. You’ll feel this stretch through the length of your arms, down the back of your shoulders and along your latissimus dorsi muscles.

• Upper trapezius/levator scapulae stretch: Also called “overheads,” this exercise involves sitting in a chair and grasping the seat with one hand. Reach your other hand over the top of your head to the opposite ear and pull down gently while looking straight ahead, so that you are giving the side of your neck a full, elongating stretch. Repeat on the other side. You can also turn your head so that your nose goes down toward the armpit as you pull.
• Shin/quadriceps stretch: For most swim strokes, you point your toes to create a long, sleek line as you glide through the water. In order to achieve the longest line, your shins must be in top form, which is why this stretch is great for swimmers. For this position, stand next to a wall for support. Lift one foot behind you and grasp it with the same-side hand. Pull up on the leg behind you while keeping your body upright, holding the wall with your other hand if necessary. You should be able to feel this stretch on the top of your foot and along the front of your shin. Repeat on the other side. The quad stretch is similar, except that instead of grasping your toes, you grasp your shin. This raises the stretch to the thigh, and you should feel it from the hip all the way down to the knee, lengthening and pulling that quad muscle, which in a swimmer is often tight.
• Calf stretch: Standing facing a wall, about three feet away from it, and step your right foot back, toes facing forward. Work to keep your heel down as you lean forward toward the wall, keeping your right knee straight. Rotate the toes outward slightly in order to target your stretch toward the medial and lateral parts of this muscle. Hold each stretch for 20-30 seconds, and repeat on the other side.
• Hamstring stretches: Your hamstrings, along with your glutes, provides you with propulsion through the water, so it’s important that they be flexible.

  1. To perform the first stretch, sit on the floor with your right leg straight out in front of you and the left leg bent outward, toes pointed in toward your right leg. The bent leg should be relaxed. Lean forward and try to touch the toes on the extended right leg with your right hand, using your left hand to push down on the right knee to keep that leg straight. It’s OK if you can’t reach your toes; just stretch out as far as you can, always trying to reach them but placing the right hand on the top of the foot, the ankle or the shin. Repeat this stretch on the left side, with the right leg bent.
  2. Alternatively, try the chair stretch. Stand facing a chair or table, and put your foot up on it. Keep your chest up and back straight. Bend forward at the hips, keeping your leg straight, and stretch the back of your thigh as much as you can. Hold this for about 30 seconds, and then repeat on the other side.

• Hip adductor stretch: This is also known as the “butterfly pose” in yoga because the legs resemble fluttering wings. This is a marvelous stretch for the groin muscles, which provide power for kicks, particularly in the breast stroke. Sit on the floor and bend the legs, pulling the feet inward toward the groin. Hold your ankles and use your elbows to push the knees down toward the floor as you lean slightly forward with a straight back.
• Two-part hip flexor stretches:

1. Static stretch: For this stretch, get into a high kneeling position, with your left leg bent about two feet in front of your right knee. Your core should be in a neutral posture. Tense your right glute, and hold this position, driving your right knee slightly forward and raising your right arm up while leaning to your left side. Hold this position for 30-45 seconds, and then repeat on the other side.
2. Dynamic scorpion stretch: This is a great example of a mobility drill that warms and stretches the hip flexors. Lie face down on the ground with the arms outstretched in line with the shoulders. Bend your right leg and bring it up toward the ceiling, then sweep it toward the left hand, getting it as close as possible without your right hand and forearm losing contact with the ground. Bring the leg back down and repeat on the other side. Do 10-12 repetitions.

More Tips for How to Improve Flexibility for Swimming

Your poolside routine is only part of a healthy commitment to overall fitness. In order to preserve your muscles for swimming, enhance your ability to glide effortlessly through the water and prolong your endurance for the duration of a swim, integrate the following tips from USMS into your daily life, in combination with gym workouts:

Keep moving! Being sedentary is the enemy of swimmer conditioning. If you use a computer, it’s easy to forget how much time has passed as you sit, staring and motionless. In fact, research shows that sitting for long stretches of the day can increase your chances for obesity, cancer and diabetes. Other methods for staving off sedentary habits include setting an alarm to remind you to get up and walk around every half hour or so (many fitness trackers do this automatically), placing drinks or snacks across the room to force yourself to get up and get them and arranging with coworkers to encourage each other to move. For example, why not plan miniwalks around the building a few times a day?

Just breathe. Believe it or not, this bears repeating. It’s common to be caught up in daily stresses and forget to breathe deeply, which is essential for oxygenating the blood. Not only that, but sitting at a desk can cause you to hunch forward, compressing the chest cavity and limiting your oxygen supply. Remind yourself (set an alarm for this, too!) to lift your head occasionally and take a deep breath, getting the full range of motion in your diaphragm to ensure a good supply of air and increased lung function. Spend five minutes a day focusing on belly breaths, moving the belly button in and out as you breathe.

Use a lightweight resistance band. A resistance band, like those available at The Lifeguard Store, can aid in stretching by enhancing the stretch in a gentle way that you control — much more preferable to involving a second person. Resistance bands are particularly helpful in addressing the hard-to-stretch muscles in the chest.

Eat well. For exercise-friendly meals, you’ll want to maintain a carbohydrate-protein ratio of 60:40. Examples might include a baked potato filled with beans, chili, or pasta meals filled with vegetables or tuna. Plan to include small, healthy snacks between meals, to sustain fuel throughout the day and pack in more energy. These may include fruits or vegetables (fresh or dried), nuts, energy bars, whole-grain cereal, yogurt or smoothies. It’s important to keep your blood sugar levels constant throughout the day.

Hydrate your muscles. Because water is a primary component of your muscles, they must be hydrated in order to improve their flexibility. Dehydration hinders performance, so focus on drinking plenty of water. A good recommended amount of water for athletes is about seven to 10 ounces of fluid every 10-20 minutes.

Visualize success. Mental preparation is as important as physical preparation. Give yourself mental breaks to visualize your perfect technique, to set goals for your next workout or race or establish strategies.

The Lifeguard Store wants to remind you that you should consult your physician before starting any exercise regimen. Keep checking this site for more tips for swimmers, the best in gear and the latest news in the industry.

Learn More About Aquatic Fitness:

• How to Stay in Shape as a Lifeguard
• Sustaining Strength
• Cross and Strength Training Tips for Swimmers
• How Improving Core Strength Will Make You a Faster Swimmer
• The Benefits of Aquatic Therapy
• Benefits of Weight Lifting
• Benefits of Yoga
• Off-Season Training Tips

Whether you swim for exercise or you swim competitively, swimming goggles are one of the few pieces of equipment you need to make swimming easier. They keep your eyes dry and can block bright light, depending on the type you choose. With so many options available, selecting your first pair of swimming goggles can feel intimidating, but understanding the basics helps you sort through the types. Keep reading to learn how to choose the right pair of swimming goggles for your needs and personal preferences.

Why Are Goggles Important?

If you’re new to swimming, you may wonder, “Do I need to wear goggles?” The answer to that question is yes. You really do need swimming goggles if you plan to swim on a regular basis. They not only make swimming easier, but they provide protection as well.

Check out these main reasons to wear swimming goggles when you hit the pool:

• Eye protection: Your eyes aren’t designed for underwater use. A pair of swimming goggles that fit properly keep the water away from your eyes, reducing irritation, especially in a chemical-filled pool. The pool water can have other contaminants including cosmetics, urine, sweat and mucus. Wearing goggles can reduce eye discomfort and eliminate red, bloodshot eyes that can occur when swimming without protection.
• Better focus: Since your eyes aren’t accustomed to functioning in water, you won’t get a clear view when swimming without goggles. Everything appears blurry. Goggles provide a barrier between your eyes and the water. This allows you to focus easily so you are better able to see your target and swim more efficiently. Seeing clearly is particularly helpful when going from under the water to above the water during a stroke. The goggles give you consistent protection and instant focus so you can always see where you are going.
• Specialized purpose: Goggles are available for a variety of eye protection purposes, such as working in areas with lots of dust or flying pieces. Swimming goggles are designed specifically for pool use. This means the designs focus on sealing out water and keeping your eyes dry. Choosing swim goggles specifically ensures you get the best protection in the pool with the needs of a swimmer taken into consideration.

Styles of Goggles

When learning how to buy swimming goggles, one of the first things to know is the difference in swimming goggle styles. All swimming goggles have three basic parts: the frame, the lenses and the strap. The design of each of those parts varies depending on the specific purpose and type of goggles.

Each style comes with different features and technology, but narrowing down the general type of goggles is the first step. Here are the common types of swimming goggles:

• Swedish swim goggles: This style of swimming goggle eliminates the gasket typically found on swim goggles, instead using one solid hard piece to form the lens and frame. Swedish swim goggles sit on the eye socket instead of relying on the suction you get with a gasket. These goggles usually come in parts, which you assemble yourself to get a perfect fit. Once assembled, Swedish swim goggles generally don’t need readjusted. The streamlined design makes these goggles smaller with less drag in the water, making them popular among competitive swimmers. They can feel uncomfortable at first, so newer swimmers may not like the fit of Swedish swimming goggles.
• Gasket swim goggles: A more traditional goggle style uses gaskets around the frames. The gaskets come in many different materials, including silicone, rubber and foam. Silicone is the most popular and is readily available, although some people prefer the feeling of foam. These goggles typically come in both oval and round gasket shapes. Oval gaskets work best for swimmers with smaller facial frames, as they are better suited to the natural eye shape.
• Swim masks: While Swedish and gasket swim goggles feature small lenses that cover each eye individually, a swim mask features a much larger area covering the eyes. This type of eye protection looks like a snorkel mask but without the piece that covers the nose. The much larger, heavier style of swim masks makes them clunky to wear. You won’t move through the water efficiently when wearing a swim mask. They do feel more comfortable than the smaller goggles, which is why some recreational swimmers prefer them. As a general rule, if you’re planning to swim laps, choose a Swedish or gasket goggle.

You can also break down the style of swim goggles by the purpose. The goggles typically fall in either the Swedish or gasket goggle category, with differences in the actual design. Some examples include:

• Competition goggles: Goggles designed for competition typically come in either Swedish or gasket styles. Traits of competition goggles include small lenses that fit snugly around the eye, a low profile and a more technical design. The goal is to create as little drag as possible so you can glide though the water as quickly as possible. Competition goggles aren’t always very comfortable, so many swimmers choose to wear them only during races.
• Practice goggles: Goggles used for practice still offer high-quality eye protection, but they tend to have more padding on the gasket portion. This makes the goggles more comfortable to wear for extended periods, such as long swimming practices. Practice goggles often have large lens areas and a thicker profile than competition goggles. This style offers a balance of performance and comfort, making them a popular choice for serious swimmers.
• Recreational goggles: Even less technical than practice goggles, recreational goggles are really meant for occasional or shorter swimming sessions. They don’t provide the seal and longevity of practice or competition goggles. If the goggles come with an anti-fog layer, it may not last as long as the coating on practice or competition goggles. This type is fine if you only swim once in a while.

Swimming Goggle Lens Types

Swimming goggle lenses come in a variety of colors or finishes. Understanding the different types and benefits of each helps you find a lens type that fits your needs. Your usual swimming conditions have the biggest impact on the color and style of lenses you choose.

The lenses of swimming goggles come in different materials, with plastic being a common option. If you want a strong, crack-resistant option, look for lenses made from polycarbonate. These lenses tend to last longer than cheaper plastics.

The color is a major factor in choosing swimming goggle lenses. Consider these colors and their features:

• Clear: Clear lenses let light through without any blocking or shading of your eyes. They work well indoors and in situations when bright lights won’t interfere with your vision. Choose clear lenses if you often swim in low-light or overcast situations where you want to maximize the light that reaches your eyes to give you a better line of vision.
• Amber: Amber-colored lenses offer benefits in both low-light and high-light situations. When light is limited, amber lenses improve your vision, minimizing the interference of the low light. If you’re swimming in a bright environment, amber lenses minimize glare while still providing a sharp, clear view. These colors of lenses work both indoors and outdoors, making them a versatile option if you swim in different locations.

• Smoke gray: If you tend to swim outdoors or in bright environments, consider a darker tint, such as smoke gray, dark blue or black. These darker lenses minimize the impact of glare caused by light reflecting off the water.
• Blue: The blue color option provides a balanced approach to blocking light. Blue lenses still let in some light to allow clear vision. At the same time, the blue lenses block glare from the water.
• Metallic: If you want maximum protection from bright light, opt for a metallic lens type. Also known as mirrored swimming goggles, this style reduces glare and the light level. This makes them ideal for bright outdoor swimming conditions. Swimmers who do the backstroke outdoors especially appreciate the protection of metallic swim goggle lenses. Have an alternative pair of goggles if you sometimes swim indoors or in low-light conditions. Metallic lenses may make it difficult to see where you are going in these conditions because of the dimming effect of the lenses.
• Polarized: Another version that works well in outdoor conditions is a polarized lens. These lenses also help filter the light and minimize glare from the water. Unlike metallic lenses, polarized goggles won’t dim your vision.
• Photochromatic: Swimmers who regularly swim in different light conditions may consider a photochromatic lens. These lenses change colors automatically based on the light level. They get darker as the light level increases, and they return to a lighter color as the light levels decrease. The automatic adjustment makes these goggles very versatile and can reduce eye fatigue when light conditions change regularly.

Anti-fog lenses are also popular on swimming goggles. The idea is that the lenses don’t fog over, which allows you a clear view for your entire swim. Fogging can minimize or completely block your visibility and cause you to stop and clear the lenses. The anti-fog coating usually goes on the inside of the lenses. Over time, the coating tends to wear off and lose its effectiveness. Anti-fog products can be applied to the lenses if they begin fogging over. Higher-end goggles may impregnate the anti-fog treatment into the lenses to prevent wear.

Goggle Size and Fit

The size and fit are major factors in buying the perfect pair of swim goggles. If the goggles don’t fit properly, they won’t keep the water away from your eyes efficiently, thus defeating the purpose of wearing them. If they aren’t comfortable, you won’t want to wear them.

How should goggles fit? They should feel snug yet comfortable. You want the goggles to fit to your eye socket, with straps long enough to fit around your head yet able to adjust enough to hold the goggles securely.

Goggles typically come with sizing to help you narrow down the options. Companies design goggles specifically for kids, women and men. Check the sizing on various goggles to get an idea of which to choose, but don’t limit yourself. If you have a small face, you may find a pair of kid’s goggles is a better fit than an adult pair. Women may prefer the fit and size of men’s goggles, and some men may feel more comfortable in women’s goggles. Don’t get too caught up in who the goggles are supposed to fit. Focus on how they feel on you.

The size of the lenses and frame is key to getting a watertight fit. A simple way to check the fit without taking a dip in your new goggles is to press the goggles firmly to your face without using the strap to hold them in place. If the goggles are a good fit, they should suction to your eyes and stay there without falling for a second or two. If they fall off immediately even when you press hard, they are likely the wrong size for your facial structure. Keep in mind that Swedish-style goggles won’t suction to your face since they don’t have gaskets, so this testing method does not work for them.

Once you find goggle options in the correct size, focus on the comfort. Notice how the nosepiece feels on your face. These pieces are sometimes adjustable for greater comfort.

Check your peripheral vision while wearing the goggles. This is particularly important if you swim in open water, where your peripheral vision is a matter of safety. Even in the pool, a wide peripheral view helps you assess your positioning and avoid collisions while helping you swim in a straight line.

Move your head around while wearing the goggles. Replicate head movements you do in the water with your strokes. This helps you see how the goggles might feel in practice. If you notice uncomfortable rubbing or you can’t adjust the goggles enough to get a comfortable fit, try a different pair.

Adjustment System

Goggles should fit snugly to your face to fully seal and keep the water away from your eyes. The adjustment system helps you get the perfect fit. Goggles often have two places to perform adjustments: the straps that go behind the head and the nosepiece or bridge that connects the lenses. Not all goggles allow for adjustments at the nose.

Inspect the adjustment system on the goggles to choose a system that works well for you. When buying goggles in person, adjust the goggles to see how easy the system is to use.

A buckle system is a common way to adjust the length of the strap to make the goggles tighter or looser. Some styles use a push-button method for quick adjustments.

The split-strap style allows for a better hold at the back of the head. This option allows you to wear one strap higher and one lower to prevent slipping. This style of strap works particularly well for quick turns and fast laps, as you don’t have to worry about the goggles shifting.

When adjusting the bridge area, choose a width that allows the strap to comfortably fit across the bridge. If you can’t adjust the strap wide enough, the lenses can’t fit properly on the eyes and won’t offer a tight seal. A bridge that is too wide also affects the seal, as the lenses tend to sit out too far on the face.

Play with both adjustment points to determine if a pair of goggles will fit you properly. If you can’t get the two adjustment points to work together to give you a good seal and a comfortable yet snug fit, try a different pair.

Swimming Goggle Tips

You’ve narrowed down the options, but perhaps you’re still not sure which goggles to buy. Sometimes it comes down to buying a few different pairs of swim goggles and putting them to the test in the water. If you’re not sure what type of goggles you want, start with a less expensive version to try them in a real-world situation.

Consider these additional tips when buying swimming goggles:

• Test with your cap: Swimmers typically wear their goggles with the straps over their swim caps. If you plan to swim with a cap, try on the goggles with the cap in place. This helps you test whether or not the two pieces work well together and feel comfortable. The cap can also affect the fit of the goggles.
• Consider the look: Function is by far the most important aspect of selecting your swimming goggles. You should never base your purchase solely on the color or appearance of the goggles. It doesn’t matter how great you look in the goggles or how fun they look if they don’t provide the protection you need. If your final goggle selection comes in different color options or you find multiple goggles that fit well, you can look at the color and appearance of the goggles as a tiebreaker.
• Understand men’s versus women’s goggles: You’ll find goggles designed for both men and women. The goggles typically come with the same features. The primary difference is the size of the frames and lenses. Women’s goggles may also come in more feminine colors, which may sway your decision.
• Buy multiples: You may find you like one pair of goggles in one swimming situation and another pair in a different situation. Buying multiple pairs of swimming goggles lets you account for varying swimming conditions if you don’t always swim in an indoor pool. It’s also a good idea to have a backup pair of swim goggles in your bag in case your main pair starts to leak.
• Shop online: Shopping for swimming goggles online lets you compare multiple brands and styles at once. You can often find a wide selection at an affordable price when you shop online. Look for an online swimming goggle vendor that allows you to return or exchange unused goggles if they don’t fit properly. This allows you to try on the goggles at home without being stuck with a pair that doesn’t fit well.
• Readjust at the pool: Once you make your goggle selection, test them out at the pool. If you notice water leaking into the goggles, play with the adjustment points to see if you can get a better fit to block out the water.
• Replace as needed: The longevity of swimming goggles depends on the quality and your swimming schedule. If you swim regularly, you can typically get about four to six months out of a pair of goggles before replacing them. After so long in the pool, the chemicals begin to break down the goggles and affect the seal, making them ineffective in keeping your eyes dry.
• Perform proper care: Extend the life of your goggles by properly caring for them. Rinse goggles after use to remove chemicals, dirt and other debris that can damage the materials. Let them dry completely, but keep the goggles out of the sunlight, as the UV rays are damaging. Never wipe the inside of the lenses on goggles with an anti-fog coating. This can scratch or remove the coating, making it ineffective.

Shop for Your Perfect Pair of Swimming Goggles

Now that you know how to shop for swimming goggles, check out our selection at The Lifeguard Store to find the perfect pair for your needs. We offer a wide range of styles, sizes and lens colors in swim goggles for kids and adults. Prepare for your next swimming workout with a pair of high-quality swim goggles with the features that meet your specific eye protection needs.

Learn More About Competitive Swimming:

• Getting Over a Bad Race
• How to Correctly Clean Your Competitive Swimsuit
• How to Choose a Women’s Technical Swimsuit
• How to Choose a Men’s Technical Swimsuit
• Eat Better to Swim Faster and Recover Quicker: the Ultimate Nutrition Guide for Swimmers
• Eating Before a Swim Meet
• Tips for Waking Up Early
• When You Want to Give Up
• Maximizing Energy

The importance of core strength and proper posture in swimmers has rapidly gained attention in recent years. Your core consists of the muscles that run from your glutes to your upper spine along with your abdominal muscles, and those of the upper and lower back and shoulders. Building core stability helps you engage your whole body while swimming, rather than just using your shoulder muscles. Having a strong core helps you swim faster and straighter.

One of the biggest enemies of core strength is bad posture. Improper posture, caused by sitting or sleeping in a hunched or slouched position, can wreak havoc on your core muscles. Office jobs and those that involve sitting for extended periods of time can cause you to develop hunched shoulders and a curved neck. Bad posture results in the shortening of your pectoral muscles and lengthening of your back muscles. This, in turn, affects your swimming by impairing your catch technique, causing crossovers and even increasing shoulder injuries. Bad posture in the water results in a sloppy technique that often leads to injuries.

Many swimmers develop shoulder and knee injuries in their swimming career. A study of both collegiate- and master’s-level swimmers showed that 47 percent of collegiate-level swimmers and 48 percent of master’s-level swimmers experienced shoulder pain lasting three or more weeks. This same study listed strengthening of the shoulder muscles as an effective way to reduce fatigue and the occurrence of shoulder injuries.

Knee injuries are the second-most common source of pain in competitive swimmers, with 86 percent of breaststroke swimmers reporting knee pain related to their swim technique. While injuries due to repetition are common for swimmers, injuries caused by recurrence of improper technique are enough to cause damage.

Remembering to sit and stand up straight, and doing exercises to strengthen and stretch the core and shoulder muscles, can keep bad posture from becoming a long-term habit. Strengthening your core not only helps your swimming technique, it also prevents you from getting common swimming injuries of the shoulders and knees. Many swimmers are aware of the importance of building core strength to improve their swimming speed and technique, although they may not be sure how to incorporate it into their workout routine.

Fortunately, there are several core-building exercises you can do in the pool, on dry land or at the gym, with most requiring little to no equipment. Doing these exercises a few times a week can significantly improve your speed, propulsion and technique while helping you avoid injury.

Core Strength to Improve Swimming

Having increased core strength can greatly improve your performance in the water. An engaged core results in more powerful strokes and faster swimming. While coaches used to advise swimmers to swim flat in the water, the best swimmers now swim with their whole body. A full body roll is recommended with rotation of the torso, hips and shoulders. Having a good body roll technique improves your stroke by making it longer and stronger.

Some of the other benefits of improving your core strength include:

• • Helping keep you straight and aligned in the water

    —Your core is the center of your body and helps keep you stable and balanced. Having straighter posture in the water helps your arm extensions stay straight. This, in turn, decreases the amount of energy expended while swimming.

• Assisting you with pulling, pushing and kicking

  — Since all your arm and leg movements originate from your core, having a stronger core will help with you both your stroke and pull technique. This can help you gain traction and speed in the water.

• Helping you swim faster

  — When you engage your core muscles while swimming, your body becomes more streamlined. This results in better propulsion through the water and reduces drag.

• Helping you avoid knee and shoulder injuries

  — Bad posture is a common cause of injuries in swimmers. Having a strong core can improve your posture. When your body is aligned, there is less stress on your joints and muscles. Having a more flexible trunk allows your body to easily bend, thus lessening the chance of sustaining injuries. A strong core provides a stable platform for your arm movements, helping you avoid swimmer’s shoulder.

• Helping you keep your technique together for longer

  — Having a strong core will help you keep going when you are fatigued. It also keeps your arms and legs going strong, which results in more powerful kicks and pulls. For freestyle swimmers, developing core strength makes breathing easier.

The benefits of having a strong core even extend outside the water, as you will also see a difference in your other athletic endeavors, such as lifting and running. A strong core also results in improved posture. Working your core helps combat the bad posture that results from sitting and hunching for extended periods of time.

Core Exercises for Swimmers

Core exercises for swimmers consist of both water and dry-land exercises. Core activities in the water usually consist of swimming with one arm at a time to develop the core muscles that support your spine and internal organs, as well as visualizing the core areas while strengthening and stretching them. It’s easy to incorporate core exercises into your existing swim workout. Since it’s not always possible to be in the pool, dry-land exercise can be done before, after or in place of a water workout.

Swimmers benefit from doing core exercises in the water in a few different ways. In-water exercises are excellent for resistance training. Most swimmers find it easier to fully bend and flex while in the water, and since in-water exercises aren’t weight-bearing, there’s little stress on the joints, thus eliminating some of the aches that occur with dry-land exercises.

You can do the following exercises that focus on core awareness while swimming:

• Stretching Your Core

  — While swimming, visualize a piece of stretchy elastic running from the top of your rib cage to your pelvis. Stretch your rib cage away from your pelvis and imagine pulling the elastic tight. Continue fully stretching as you swim to keep the elastic taut. This engages your core and strengthens your torso and lower core muscles.

• Squeezing Your Glutes

  — To strengthen your glutes and develop a more efficient kick, imagine you have a large coin that must stay in place. A light squeeze of your glutes is all you need to engage this area and straighten your body properly.

Dry-land exercises for swimmers consist of those that focus on strengthening and stretching the core muscles. The goal is to increase your core’s flexibility, stability and strength to increase control of the pelvis and improve your posture, while also increasing your endurance. There are many dry-land exercises recommended for swimmers, though they may go by different names.

Your dry-land training technique will vary according to the type of swimming you do and your goals, since each exercise targets slightly different muscles and areas of the body.

1. 1. Planks

      — Planks are the ideal core-strengthening exercise, since they target all the abdominal muscles at the same time. There are many possible variations of planks. However, this is the basic technique:

1. 1. • With your elbows directly under your shoulders, and your feet pressed into the ground, raise yourself up on your forearms.
      • Be sure to keep your body in a straight line from ankles to shoulders, and don’t allow your back to arch or your bottom to stick up. Squeeze your glutes and abdominal muscles to engage your core and ensure a straight spine-line.
      • Try to hold the position for at least 30 seconds, gradually increasing your time as your ability increases. Be sure to breathe.

   2. Scissor Crunches

      — Scissor crunches strengthen the muscles from your lower back and abdominals down through the glutes and legs. They can help you develop a powerful kick.

      • Lie on your back and raise your opposite arm and leg off the floor until your hand touches your foot. Your active leg should be raised toward the ceiling while keeping your other leg a few inches off the ground.
      • Hold the position for 10 to 30 seconds. Repeat with the opposite arm and leg.
      • Aim for three to five sets on each leg.

   3. Russian Twists

      — Russian twists are particularly beneficial to freestyle swimmers, since they combine the rotation of the upper torso with the stable hip position needed for this kind of swimming.

1. 1. • From a seated position, raise your feet and ankles off the ground, bend your knees and lean back slightly.
      • Turn your shoulders 45 degrees to one side and touch the floor.
      • Repeat from side to side with controlled movements, making sure to keep your legs still and balanced. For an added challenge, try this exercise while holding a dumbbell or medicine ball.

   2. Hip Bridges

      — This exercise works your lower abdominal muscles, along with your hip flexors and hamstrings. You can also add weight to increase resistance.

      • While lying on your back, put your arms by your side and plant your feet firmly on the floor.
      • Raise your trunk until your spine is in a straight line. Don’t overextend your spine, as this can cause injury.
      • Hold the position for three seconds, then slowly bring your trunk back down.

   3. Superman/Superman Planks

      — This exercise helps improve your posture by strengthening your shoulder muscles, glutes and back. Good posture is important for all swimmers to prevent shoulder injuries.

1. 1. • Lie face-down on the ground, with your legs straight out and your arms over your head.
      • While tightening your abdominals and glutes, lift your left arm while raising your right leg for about three seconds. Alternate with the opposite arm and leg.
      • Keep your arm and leg movements raised and controlled.
      • A variation on this exercise is the Superman Plank, which involves similar arm and leg movements while maintaining a push-up position on the toes or knees.
      • After extending the opposite arm and leg, pull both into the body until your elbow touches your knee.
      • Complete five to 10 reps on each side before switching.

   2. Flutter Kicks

      — Flutter kicks work your lower abdominal muscles and legs and simulate the kick used by freestyle and breaststroke swimmers.

      • Lie on your back with your hands at your sides or supporting your rear end. Your legs should be extended straight out about two to eight inches above the floor.
      • With legs straight and toes pointed, flutter your legs up and down several inches without touching the floor.
      • Aim for 30- to 60-second intervals. To increase difficulty, raise your head to look at your toes.

   3. V-Sits/V-Sit Kicks

      —This exercise develops abdominal and lower back strength and helps improve the pull phase of your swim stroke. It is a variation of the flutter kick.

1. • From a sitting position, raise both legs up to a 45-degree angle.
   • While keeping balanced, raise your arms straight out in front of you and try to reach your knees.
   • Aim to hold this position for about 10 to 30 seconds, and repeat from a starting position three to five times.
   • A variation on this is the V-Sit Kick, where you start kicking your legs out in front of you from a seated position.
   • Raise your arms over your head in line with your legs and use your core muscles to stay balanced.

An effective core workout routine not only develops a toned midsection, it also increases the power of your stroke and allows you improve your swim technique continually. Incorporate core exercises into your regular exercise routine several times a week to improve your overall strength and endurance.

In addition to the above-mentioned dry-land exercises, swimmers can also benefit from taking yoga and Pilates classes to improve both their core strength and breathing technique.

Find All Your Swimming Needs at the Lifeguard Store

At the Lifeguard Store, we have everything you need to help you develop your swim technique. Browse our swim shop to view our extensive selection of swim gear, including training equipment, hand paddles, goggles and kickboards. We have thousands of items in stock, from swimwear and swim fins to training books and videos, to assist in your fitness and swimming endeavors. We’re proud to offer competitive pricing, fast shipping and no-hassle returns.

Learn More About Aquatic Fitness:

• How to Stay in Shape as a Lifeguard
• Sustaining Strength
• Cross and Strength Training Tips for Swimmers
• The Benefits of Aquatic Therapy
• Benefits of Weight Lifting
• Benefits of Yoga
• Improve Swimming Flexibility
• Off-Season Training Tips

Picking out the right swimsuit can make a big difference when it comes to your competitive edge. That is why swimsuit designers pour tons of research into creating the most effective competitive swimwear. These types of suits have a number of benefits, including fabric with a shape that clings to you like a second skin, reducing resistance in the water.

These lightweight fabrics, which repel water, are specifically designed to enhance your performance in the pool. Certain types of competitive swimwear can reduce your drag by 4 percent. With these benefits, competitive swimwear is clearly an investment. A suit can cost more than $400, though pricing varies across brands and styles.

Even when you invest in high-quality swimwear from popular brands like Speedo, Arena or TYR, competitive swimming causes some wear and tear. Competitive swimmers put their bathing suits through the paces by pulling them on and off multiple times a week. Plus, your suit gets exposed to a ton of chlorine.

You want your investment to last and retain its benefits as a piece of competitive sporting gear. Here are some bathing suit care tips that will keep your competitive suit in great shape from every practice to every swim meet.

How to Get Chlorine Out of a Bathing Suit

Chlorine is a great way to keep pools clean, but this chemical can be harsh on your competitive swimsuit, especially when it lingers on your suit over time. Don't let chlorine dramatically reduce the lifespan of your competitive swimsuit. Here are some tips on how to clean your swimsuit and get chlorine out of the fabric.

Don't Let a Wet Swimsuit Sit for Long

After swimming laps during practice or racing through the water for a meet, you are probably ready to shed your suit and grab something to eat. Before you leave all thoughts of the pool behind, think about your swimsuit. The longer the suit stays damp with pool water, the more difficult it will become to remove the chlorine.

Instead of dumping your suit in your bag and forgetting about it until later, take time to rinse it off at the pool. Use cold water in the sink or the shower to rinse as much pool water from the suit as possible. Carefully store it in a plastic bag and try to get to the cleaning process as soon as possible.

Focus on Rinsing the Bathing Suit

When you get home, or somewhere you can spend a few minutes working on the cleaning process, take your time rinsing your swimsuit:

• Use cool water.
• Rinse both the inside and outside the swimsuit to remove as much chlorine and possible.
• Be gentle during this handwashing process. Too much pulling or wringing can stretch or damage the fabric of your swimsuit.

You can try doing a quick sniff test to see how much chlorine has come out during rinsing. If the suit still smells strongly of the pool, dip it back in the water and try rinsing it again.

Try Dechlorinating Drops to Clean Your Bathing Suit

Chlorine can be tough to get out, especially for competitive swimmers who spend so much time in the pool. If you need a little extra help getting the chlorine out of your suit, try dechlorinating drops. You can buy brands made specifically for swimwear, or you can head to your local pet store and grab dechlorinating drops made for aquariums. Either type of drop will work just fine.

Use one or two drops while you rinse the suit through cold water. Once you've used the drops, avoid resubmerging the suit in tap water. Tap water has a certain amount of chlorine in it, which can undo all the work those drops just did.

Use Vinegar on Your Swimsuit

If you are looking for something you already have in the house, grab some white vinegar. A couple of tablespoons of this added during the rinsing and soaking process can help remove that chlorine odor. Plus, vinegar has antibacterial properties that can kill any germs your suit might have picked up while you were wearing it.

Let the Swimsuit Soak

Once you are done handwashing your swimsuit, you can let it sit in cool water for 15 to 20 minutes. This is a great time to let dechlorinating drops or white vinegar to do a little extra work. Leave your swimsuit submerged. Come back and smell it for any residual chlorine. If it still smells strong, you can give it some more time to soak before taking it out to dry. Just don't let the suit soak for an entire night. This can compromise the integrity of the fabric.

Look for Chlorine-Resistant Swimsuits

As a competitive swimmer, you are going to spend a lot of time in the pool. When you look to buy your next competitive suit, take the time to look for chlorine-resistant fabrics. While you'll still need to clean your suit properly, chlorine resistance will help your suit last longer.

Polyester is chlorine-resistant, while nylon is not. Check the label on your swimsuit, so you know what type of fabric you are buying. If your current bathing suit is not made from chlorine-resistant fabric, pay extra attention to the cleaning process to resist deterioration caused by chlorine.

Swimsuit Care Tips

Getting chlorine out of your swimsuit is an important part of proper care, but it is not the only way to keep your competitive suit in great condition. Learn how to wash your bathing suit with these other helpful tips.

Rinse Off Before You Suit Up

Proper swimwear care begins before you even hop into the pool. Take the time to rinse your suit each time before you swim. You can use a pre-rinse, like Suit Saver, to protect your suit from chlorine. This type of concentrated pre-rinse can also help preserve your suit's bright colors.

Stick With Handwashing for Your Bathing Suit

Tossing your swimsuit in the washing machine probably seems like the most expedient way to get it as clean as possible, but the tumble and rinse cycle of the machine will not do your swimsuit any favors. Instead, opt for a careful handwashing method:

• Fill your sink with cold water.
• Use a cleaning solution like dechlorinating drops, white vinegar or a mild detergent. A small amount of any cleaning solution will be sufficient.
• Make sure your swimsuit is the only item you are washing. Gently wash the swimsuit with your hands.
• Turn the swimsuit inside out, and gently pull it through the water.
• Leave it to soak.
• When you come back — remember, do not let the suit soak for too long — rinse your bathing suit with cold or cool water. Then pull it out of the water.

Use the Right Type of Soap on the Suit

Always opt for a gentle cleaning solution that will not damage the fabric of your swimsuit. That means skip the chlorine bleach or heavy-duty, scented detergents. Use just a tablespoon of mild detergent or white vinegar. If you don't have access to any of those options, you can use a small bit of shampoo to wash the swimsuit.

Do not overuse soap. A small amount is definitely sufficient. Always double check that you get all of the soap out during the rinsing process before you are ready to let the swimsuit dry.

Be Careful During the Swimsuit Drying Process

When your swimsuit is completely cleaned, rinsed and ready for drying, follow a few simple rules to make it last as long as possible:

• Take your swimsuit out of the water it is soaking in and gently squeeze the excess water out of it.
• Avoid rough wringing of the fabric, and opt for gently patting instead.
• When the suit is damp but not dripping, you can spread it out to dry on a towel or hang it in a dry place.
• Avoid letting it dry in the sun, which can lead to bleaching. You'll also want to avoid placing it directly on a metal surface, like a shower rod, to dry. This could leave a rust mark on the swimsuit.

Invest in More Than One Swimsuit

Competitive swimsuits can easily be worn out with lots of regular use. Putting the suit on and pulling it off stretches the fabric and introduces the risk of tears, not to mention all of the regular chlorine exposure.

To extend the life of your competitive suit, invest in more than one. This way you can rotate suits. Those two suits will together last longer than one single suit you use every time. While practicing in your competitive suit can be helpful, consider using a less-expensive bathing suit for your practice days. This will keep your competitive suit in peak condition for swim meets and other competitive events.

Keep Your Towel Handy at the Pool

Little snags and tears can quickly lead to extensive damage that renders your competitive swimsuit useless. Keep that in mind, especially when you are out of the water. When you go to sit on the pool deck, keep your towel with you. Place the towel on the ground first so you can avoid any rough surfaces that might snag the fabric of your suit. Those little snags cannot be fixed, so it is best to avoid them if possible.

Mistakes to Avoid When Cleaning and Wearing Your Swimsuit

Knowing a few simple things to avoid can help make your swimsuit last much longer. Here are a few cleaning and wearing tips that will keep your competitive swimsuit in top shape.

Using the Washer and Dryer for Your Swimsuit

If at all possible, stick with handwashing your swimsuit. Handwashing is far more gentle than machine washing. Of course, sometimes you don't have the time or resources to handwash your suit. Don't fret. You can safely use the washing machine to get your suit clean:

• Make sure you have a protective mesh bag for the suit. This will ensure the suit does not get tangled or stretched.
• Select the gentlest wash setting on your machine and use a gentle detergent.
• When it comes time to dry your suit, take it out of the mesh bag and lay it flat somewhere safe. Avoid leaving it in direct sunlight, and definitely skip the dryer. The dryer will compromise the fabric of the swimsuit and decrease its elasticity.

Skipping Swimsuit Washes

After a long stretch in the pool, the chore of washing your suit probably isn't high on your list of favorite activities. Try to resist the urge to shed the suit and forget about it. Skipping washes between uses allows for chlorine build up that will degrade the suit over time. Plus, your body's sweat and any sunscreen you use can contribute to damage.

If you can't immediately clean the suit, at least thoroughly rinse it inside and out in the shower and sink before leaving the pool. Make cleaning the suit a part of your routine. Once it becomes a habit, you will hardly have to think about it, and your swimsuit will last much longer.

Wringing the Bathing Suit Out

Wringing wet fabric is the most efficient way to get rid of excess water, but this treatment is rough on swimsuit fabric. Wringing will stretch and damage the fabric, leading to sagging. Sagging is not visually appealing, and it also affects the performance of your competitive suit.

Instead of wringing the swimsuit, flatten it out on top of a dry towel. Roll the towel up to soak out excess water before laying the swimsuit out to dry completely. This gentle treatment will preserve the integrity of the swimsuit fabric for much longer.

Attacking Stains on the Suit

Stains can happen. Maybe you dropped food or drink on your suit during a post-race snack. Maybe the suit has gradual staining from sunscreen. Of course, you don't want the stain to ruin the appearance of the suit, but you'll want to be careful about how you go about removing it.

You can use oxygen-based bleach on the area in question. Gently rub the spot during the handwashing process, but do not get too rough with the material. Vigorously rubbing or scratching the stain will affect the material and permanently alter the color of the area. If you are stuck with a stubborn stain, you can try soaking the suit with water and oxygen-based bleach for a few hours. If you are at your last resort, take the suit to a dry cleaner.

Soaking in the Hot Tub in Your Swimsuit

A soak in the hot tub can feel great, particularly after a strenuous workout. Think twice before soaking in the hot water if you are wearing your competitive swimsuit. The chemicals in the hot tub and the hot water can damage your suit by causing fading and stretching. If you do want to soak in the hot tub, think about setting aside a less-expensive swimsuit you can wear for those occasions.

Overusing Your Bathing Suit

The more you use anything, the sooner it will wear out, and this is certainly true of your competitive swimsuit. To avoid overuse, try to wait 24 hours between each use. This allows the suit time to be properly cleaned and dried. Plus, it provides the fabric a break from all the pulling and stretching it takes to get the suit on your body.

Give the suit a rest so it will retain its shape for a longer period of time. If you can't give your suit that much of a break, think about investing in more than one so you can rotate them. Between uses, store your competitive swimsuits properly. Hang them in a protective plastic bag somewhere dry. The next time you are ready to suit up and jump in the pool, you can be confident the suit hasn't lost its shape or elasticity like it could if it were left crumpled in your swim bag.

Why Correctly Cleaning Your Swimsuit Matters

Keeping your swimsuit clean can seem like a hassle, but it is worth it. Proper cleaning has a ton of benefits, including:

• Swimsuit performance: Competitive swimwear is specifically designed to enhance your performance in the water. The tight material compresses your body, trapping air and making it easier to move smoothly through the water. The suits reduce your drag and help you shave valuable time off of your race. The fabric also repels water, meaning it won't soak up the pool and weigh you down while you zip up and down the lanes. Proper cleaning helps competitive swimsuits retain these features by protecting against tearing.
• Stretching: Stretching makes your swimsuit baggier, which will slow you down in the water. Stretches are irreparable and will only get bigger, which naturally degrades your swimsuit's performance. Taking the time and care to clean your swimsuit properly will keep you feeling confident in your performance each time you dive into the pool.
• Shape: Your competitive swimsuit's shape is one of its primary features. Tossing a suit into the dryer, vigorously wringing it out, leaving it wet between washes and regularly soaking in the hot tub all affect the shape of your suit. The proper shape of a competitive swimsuit is not only visually appealing, but it is also a big component of the suit's function. Committing to proper cleaning and wearing guidelines will help your suit retain that sleek, streamlined shape that fits your body like a second skin.
• Coloring: The color of your competitive swimsuit is not vital to its performance, but it is a part of what you pay for when you invest in swimwear. If you allow chlorine, sweat and sunscreen to build up in the fabric of the suit, the color will quickly become compromised by fading and stains. You can easily avoid this pitfall by regularly cleaning your competitive swimsuits. Handwash your suits with gentle soaps — no harsh chemicals — and allow them to air dry.
• Confidence: If you stick to the right cleaning steps, your competitive swimsuit will appear as vibrant as the day you bought it, and you can be confident it looks great from the moment you step onto the starting blocks to that last split second of the race. Believing your suit will perform the way you intend it to can help you feel faster and stronger mentally.
• Longevity: Chlorine and repeated use of your competitive swimsuit will eventually lead to enough wear and tear that you'll need to replace it. Proper washing delays the inevitable. When you invest in an expensive piece of sports gear like a competitive swimsuit, you want it to last as long as possible. Top brands are so expensive because they are made to last, but you still need to play your part. Treat your swimsuit with the same care you would show any other investment. Proper cleaning will help make that investment worthwhile.

Proper care will make your competitive swimsuit last as long as possible, but your suit does not have an unlimited lifespan. If you find you are ready to replace your competitive suit or you need a new one to add to your rotation, check out the wide array of brands, styles and colors at The Lifeguard Store's online swim shop. Find the right suit and dive back into the pool to hit your next personal best time.

Learn More About Competitive Swimming:

• Getting Over a Bad Race
• How to Choose a Women’s Technical Swimsuit
• How to Choose a Men’s Technical Swimsuit
• Choose the Perfect Pair of Swimming Goggles
• Eat Better to Swim Faster and Recover Quicker: the Ultimate Nutrition Guide for Swimmers
• Eating Before a Swim Meet
• Tips for Waking Up Early
• When You Want to Give Up
• Maximizing Energy

Good nutrition is a vital, albeit commonly overlooked aspect of swim training. Many athletes who may not see it as an important part of their training disregard this essential component. While most athletes can still perform without paying much attention to their diet, they won’t be performing at their best and may be missing out on reaching their full potential. Eating well during training and in the days before an event can help you recover quicker and swim faster. Proper nutrition for swimmers can mean the difference between placing first or second.

Like a car, the human body is an intricate machine that needs the proper fuel to operate at its best. Swimmers need proper nutrition for efficient maintenance of body weight, energy, recovery and hydration. Without it, they aren’t able to optimally perform and recover as quickly as they could. Poor nutrition also results in a weakened immune system, which makes you more susceptible to illness. Good nutrition can be used to fuel the body, improve performance and speed up recovery.

Competitive swimmers can use up to 40% of their daily energy expenditure in a rigorous 2-4 hour training session. Their muscles are continuously being broken down and built back up. The nutrients that are lost can't be adequately restored with just ordinary eating habits. It’s important for aerobic athletes to learn more about balancing carbohydrates, protein, and other essential macronutrients, along with staying properly hydrated.

There are many helpful diet tips for swimmers looking to improve their overall nutrition. Different foods serve specific purposes in the body and assist in various body functions such as muscle synthesis and repair. Planning meals and learning how to make smarter food choices can help you to begin a proper nutrition regimen that will help you reach your full potential. While developing and following an appropriate nutrition routine takes some time, research and planning, over time you will see an improvement in the way you feel and how you perform.

Eat the Right Kinds of Protein as a Swimmer

Protein is essential in muscle recovery and also keeps you from feeling hungry during your training. You should aim to include some protein in each meal and snack. Eating a small amount of protein about an hour before a workout can decrease muscle breakdown and prepare your muscles to start recovering right away.

Many athletes believe that they have to consume large amounts of protein for it to be effective. However, this is not the case. The extra protein not used by the muscles will be stored in fat cells. It's more important to choose high-quality, or “High-biological value” (HBV) proteins. HBV protein refers to the types of proteins that contain the amino acids needed by humans for muscle recovery after workouts. HBV proteins include meats such as beef, chicken and turkey, whole eggs, milk and fish. Vegetarian HBV protein includes soybeans and other plant proteins. You should aim for your main meals to have 20-40 grams of protein per serving.

Know When to Eat Simple & Complex Carbohydrates

While too many carbohydrates are not good for you, for swimmers and other aerobic athletes, they are essential for energy, training and recovery. They are the units that fuel the body and the nutrients that the body burns most efficiently. Carbohydrates can be classified as either simple or complex. Simple carbohydrates are quick-burning foods that quickly turn into sugar. Complex carbohydrates are foods that take longer for your body to break down.

Carbohydrates should make up about half of your caloric intake, with the recommendation for swimmers being about 8-10 grams per kilogram of body weight. Your carbohydrate intake should be adjusted according to the frequency and intensity of your training along with the type of event for which you’re training. The more intense the training, the more carbohydrates and starchy foods should be consumed.

Simple carbohydrates should be eaten before, during and directly after workouts. Simple carbohydrates are quickly broken down in the body and result in a rapid blood sugar spike. Sports drinks, fruits, honey and pretzels are good choices. While fruits do contain significant amounts of sugar, they're also high in fiber, which breaks down the sugar more slowly. Fruits with edible skins are the highest in fiber. Fruit also contains other vitamins and nutrients such as Vitamin C and potassium.

Outside of workouts, complex carbohydrates are best. Lentils, beans, whole grains and vegetables are healthy foods that provide complex carbohydrates. A great hint for choosing vegetables with the most complex carbohydrates is to think of autumn. Pumpkin, squash and sweet potatoes are excellent sources of complex carbohydrates. Whole grain bread containing oats, barley, rye and whole wheat are better than those that contain refined flour. Brown rice is a better choice than white rice, as it hasn't been refined. Grains such as bulgur, quinoa and millet are also helpful to introduce into your diet. Air-popped popcorn, without butter or salt, is a very healthy whole grain snack, which can be seasoned with herbs rather than salt.

Eating both carbohydrates and protein after workouts is the most beneficial since the carbohydrates stimulate the production of insulin which helps your muscles best utilize the protein to repair muscles. Snacks that combine both carbohydrates and proteins include peanut butter and jelly sandwiches and chocolate milk.

Stay Hydrated While Swimming

In a sport where you’re immersed in water, it’s also important for swimmers to keep the inside of their body hydrated. Swimmers actually sweat a lot, but this often goes unnoticed while in the water. Many athletes overlook this vital element and don’t drink the recommended amount of water daily, which is ¾ gallon for females and 1 gallon for males daily. As a result, electrolyte and fluid imbalances are commonly found in swimmers.

In swimmers, dehydration can cause undesired weight loss, which in turn can result in  a performance decrease of up to 45%. Swimmers should compensate for any weight loss after workouts by drinking enough water to replenish what was lost. Many athletes may not even realize that they're dehydrated since they often don't realize how much they're sweating. Monitoring the urine to make sure that it is a light yellow color is a good indicator of the body’s hydration level. Hydration should occur during and after workouts and competitions. It’s recommended that you replace about 125%-150% of the fluid lost, within the first 4-6 hours of recovery, to achieve proper fluid balance. Keeping a water bottle nearby at all times is a great reminder to keep drinking.

Eliminate Temptation and Plan Meals Ahead

While swimmers are often known for their big appetites after grueling workouts and events, it’s not an excuse to eat loads of junk food and other things you should avoid, such as overly processed foods and those with lots of sugar and bad fats. Even if you're eating a lot, it's still possible to be malnourished if you're eating the wrong foods. It's challenging to avoid bad foods if they are readily available in your pantry or fridge. Eliminating them from your environment will help you to avoid the temptation of eating them.

An effective way to eliminate temptation while trying to eat well is to plan your meals ahead. Planning your meals and snacks allows you to have control over your nutritional needs and ensures that each meal is providing you with the nutrients that you need. Having a well-planned meal routine prevents you from feeling like you’re starving and eliminates impulsive eating and poor food choices. While planning meals ahead does require some forethought, it doesn’t mean that you have to spend hours shopping and cooking each week.

Not purchasing unhealthy foods is another way to avoid temptation. Before grocery shopping, make a list of all the ingredients you need and stick to it. This provides a plan to follow and prevents you from having to return for forgotten items. Also make sure that you’re not shopping while hungry, as this can cause you to purchase foods that may not be healthy choices. Here are some other helpful tips to follow while grocery shopping to help choose healthy foods:

• Choose fresh and colorful fruits and vegetables to help you to include as many vitamins, minerals and nutrients as possible.
• Shop around the perimeter of the store where the produce, whole grain bread, meat and dairy section are located. Processed junk foods tend to be placed in the center of most grocery stores.
• Choose foods with whole grains, those labeled “100% real” and contain few ingredients. Stay away from foods with too much sugar or those with artificial ingredients whose names are difficult to pronounce.

Becoming familiar with portions can help you to eat well even if you’re out or don’t have time to prepare a meal at home. This shouldn't be mistaken for counting calories since most athletes are too busy and tired to worry about keeping track of their caloric intake. Eating well eliminates the need for counting every calorie. Preparing pre-portioned meals is an option although there are a number of healthy foods such as fruits, nuts and meat/cheese snacks that come prepackaged to help save you time.

Eating well in the days before an event can positively affect your performance. Planning the meals that you’ll eat in the 48 hours before a competition or other event is the best way to ensure that you’re eating properly so you can perform at your best.

Planning your meals doesn’t mean that you can’t eat what you want, it just makes it easier to eat smarter. Over time, you’ll develop lasting habits that lead to performance gains, good health and sound body composition. The benefits of healthy eating are extremely worth the time and effort.

Consider Nutritional Supplements

A common question of athletes and swimmers is whether or not they should be using vitamin or mineral supplements. While a well-balanced nutrition plan helps to ensure that you are getting all of the nutrients you need, you may still need to supplement if you have any deficiencies. Deficiencies in vitamins and minerals can wreak havoc on your body and performance. It’s recommended that you discuss any questions or concerns with your physician before taking any supplements.

Zinc is essential for proper digestion and metabolism and also aids in healing. Zinc deficiency is commonly found in competitive swimmers, which can be due to not ingesting enough zinc-rich foods, losing zinc through sweat or urine or through the body rapidly using zinc stores for tissue repair. Foods that are high in zinc include red meat, poultry, seafood such as shrimp and oysters, beans and nuts. Iron deficiency is commonly associated with zinc deficiencies as well.

Vitamin D is essential for bone and muscle health. Vitamin D deficiency is a common deficiency found in the general population and also in swimmers. It can cause a wide variety of symptoms including muscle weakness. Swimmers who train outdoors are less likely to have a vitamin D deficiency than those who train primarily indoors since 15 minutes a day of direct sunlight provides you with the recommended daily dose. Foods that are high in Vitamin D include eggs, salmon, fortified cereals, mushrooms and milk (including soy milk). Swimmers may want to consider taking a vitamin D during winter months or if they start to notice any symptoms of a deficiency.

Balancing It All

Proper nutrition for swimmers consists of eating a well-balanced diet. While each athlete’s nutritional requirements and goals may differ widely, the ultimate goal is an increase in performance. It’s important to balance your protein and carbohydrates and fats to see optimum results. Many athletes benefit from visiting dieticians or nutritionists to help get them started on a healthy eating plan.

Here is a basic nutrition guide for swimmers with some suggestions for meal planning:

Breakfast

• Combination of protein, vegetables and fruit
• Eggs
• Turkey sausage
• Whole grain toast
• Cereal
• Cottage cheese
• Milk

Lunch/ Dinner

• Tuna/ turkey on whole grain bread
• Vegetable stir-fry with brown rice
• Whole grain pasta
• Lean proteins (chicken, beef, fish, turkey and tofu)
• Good fats such as olive oils, avocados and coconut oil
• Beans and lentils
• Vegetables (fresh or steamed)
• Spinach salad with fruit, nuts and olive oil

Snacks

• Greek yogurt with fresh or frozen fruit
• Nuts
• Hummus dip with vegetables
• A sprinkling of protein powder over any of the above snacks provides added protein
• Hard boiled eggs
• Granola bar
• Seeds

Dessert

• Fruits
• Smoothies

Learn More About Competitive Swimming:

• Getting Over a Bad Race
• How to Correctly Clean Your Competitive Swimsuit
• How to Choose a Women’s Technical Swimsuit
• How to Choose a Men’s Technical Swimsuit
• Choose the Perfect Pair of Swimming Goggles
• Eating Before a Swim Meet
• Tips for Waking Up Early
• When You Want to Give Up
• Maximizing Energy

The worst thing you can do is get out of the swimming groove when the season ends.  Here are a few suggested tips to keep active during off season.

Dry Land Workouts

Are you looking for a change of pace? Dry land workouts can improve your swimming performance in a variety of ways.  There are four types of dry land workouts that can benefit your swimming plan; cardio, stretching, core training, and strength training.  Cardiovascular exercise can benefit your aerobic capacity and can increase faster sprinting times.  You can try running, biking, jogging, skipping, or even rowing some suggest. Core training is of vital importance for swimmers. Your core provides the starting point for strength, power and stability; so if it is weak, you will be prone to injury.  Weight lifting is also important for all athletes; adding a regular lifting routine to your workout can significantly impact your strength to perform.

Water Aerobics

You’re already getting an incredible work out during swimming season we know, but what if you decided you wanted to try out something new? Water aerobics is a great chance to be at home with your workout, but also enhance your strength training.  There are multiple benefits to water aerobics:

•  Increase muscle strength, flexibility, and agility
•  Alleviates pressure on your joints in comparison to dryland training
•  Relieves stress and decreases anxiety due to being in the water
•  Burns calories and reduces blood pressure
•  Build endurance by working against your own body weight

This could be the start of a new relationship between you and the sport you love, if you have never thought of adding water aerobics into your fitness routine.  Adding another dimension to your workout can create excitement and increase your passion for swimming.

Working on Your Technique

There’s nothing more important than utilizing free time that you have to improve your swimming technique.  Try to have someone film you while you are swimming.  If you have an underwater camera, then take advantage of filming yourself above and under water as you swim.  You can then review your video after your work out to see where you have weaknesses and how you can improve.  Another way to improve your technique is by utilizing training equipment.  At All American Swim and The Lifeguard Store, we have plenty of products that can help you with that.

Our recommendation for you is to try one of our RISE Aquatics pull buoys, snorkels, hand paddles, or kick boards.  If you’re looking to focus on your head position and body alignment, then the RISE Swimmer’s snorkel is for you. It allows you to focus on those areas of your training without worrying about breathing. Our RISE pulse hand paddles are a versatile pair of hand paddles that will allow you to improve your technique in all four strokes. The RISE Elite pull buoy will help you develop upper body strength and proper alignment.  All RISE Aquatics pull buoys come in a variety of sizes and types for your specific need.  Another great addition to your workout, the RISE Team Kickboard, is great for kick sets, practice, and any fitness requirements.  Our kickboards are developed with closed cell EVA foam which won’t chip, break, or absorb water as you use them.  The RISE Aquatics training equipment will take you to the next level.  All RISE Aquatics are built for performance and durability, so you’re saving yourself time and money in the long run when you choose RISE.  RISE up to the challenge.

If you have any fitness recommendations for off season training, please feel free to leave those suggestions in the comments below.

• How to Stay in Shape as a Lifeguard
• Sustaining Strength
• Cross and Strength Training Tips for Swimmers
• How Improving Core Strength Will Make You a Faster Swimmer
• The Benefits of Aquatic Therapy
• Benefits of Weight Lifting
• Benefits of Yoga
• Improve Swimming Flexibility