Useful information for Swimming students

Swimming improves

Swimming gives you vigour after each session and improves your tone all year round.
In water you feel almost weightless so it does not create any stress on joints.
Swimming strengthens the back muscles and at the same time relieves tension of superficial muscles, accumulated during physical activity.

Moreover:

Prolongs youth. The biological age of swimmers is 20 years less than their real age. Swimming increase durability of your joints, strengthens blood vessels and improves heart and lungs.
Develops respiratory and cardiovascular systems. Swimming improves blood circulation and normalizes blood pressure preventing cardiovascular diseases.
Burns calories. Regular exercises help to lose weight as your body burns extra fats and accelerate the metabolism.
Gives strength. Improvement of the immune system increases body resistance to flu and other illnesses.
Relieves stress. Swimming charges you with positive energy, increases work efficiency, calms you, impact overall quality of sleep and helps to relieve tension.

Nutrition

Balanced nourishment is the key to the effective and enjoyable trainings.

8 nutrition rules for swimmers:

Eat before the session. You have to eat 1-1.5 hours prior to the training even if you are swimming to lose weight.
Eat after the session. Do not “starve yourself out” after the training. Choose slow carbs in the morning, in the evening you need a light meal with proteins prevailing (cooked chicken or fish or at least cottage cheese or low-fat dairy).
Drink on time. During intense exercises the body loses up to 1 kilogram of weight (80% of which is water), so bring a bottle of water on the side and drink when needed.
Start to like slow carbs. Swimming is an energy consuming sport; usable energy contains in macro carbohydrates. Oatmeal, rice, pasta, even a piece of whole wheat bread with cheese are your best friends during training process.
Bananas. If you can’t have a proper meal before the training, choose this sport-fruit — energy at its purest form.
Forget about coffee before the session and on an empty stomach. This leads to spasms in stomach and increased heart rate.
More often but less. Better eat 5-6 times with little portions rather than overeat 2-3 times.
If you wish to lose weight, try not to eat substantial meals after 9pm or even better after 8pm. Avoid sweets, cakes, biscuits and fizzy drinks rich in sugar. Positive changes will start with the fact that awakening will become light and energetic for you.

11 student rules

Hygiene is above all! Take a shower before and after the training session!
Take your time passing through the nosing edge — it is slippery.
Don't come to the pool with open wounds.
When you are at the session coach will show the lane. If you train on your own choose the lane according to the swim speed: look at the swimmers in water and select the lane that is suitable for your training. Before you swim let other swimmers notice you.
Keep to the right side!
Overtaking should be done on the left side of another swimmer. Before overtaking ensure that nobody swims towards you. After overtaking, return to the right side of the pool lane.
Focus on the marks so you will not come across swimming towards someone or crashing into the wall.
Stopping at the edge of the swimming pool, take the right side. Central part is for the turnover.
Moving from one lane to another (move across) make sure you do not interfere with other swimmers.
Jumping into the swimming pool assess the situation on the lane. There should not be any swimmers within the radius of several meters.
Have a good head on your shoulders while swimming! :)

Health

Congratulations, you are a swimmer! Although swimming is a safe sport, there are a number of precautions that should be taken to be sure that everything is okay.

We recommend you to attend the following examinations before you start training:

complete blood count
clinical urinalysis
biochemical blood analysis (hemoglobin, blood sugar, cholesterol and its fractions, liver enzymes)
ECG with interpretation
heart ultrasound (EchoCG)
blood pressure measurement (target values less than 130/80 mm mc.)
any other examinations which you undergo regularly due to your diseases (such as chest x-ray, spirography, etc.).

Important:
Please remember that your examination results should be interpreted by a physician only and not by a coach or examiner. If you still have no professional to give you medical advices, it is a good time to get one because sports will require continuous health monitoring!

Good luck! It’s going to be all right!

Self-control

Swimming is not a traumatic sport; people are choosing it for rehabilitation, recovery and health improvement. But it is important to know what to do in case of discomfort.

You should always move in the swimming pool. So you won't freeze and better "feel" the water.
If you cramp — don't panic, this is normal: all of us have experienced this. Without interfering with the training session, stop and stretch the problematic muscle (most often it is the calf muscle or ankle).
If you swallowed too much water, clean the respiratory tract in a natural way. To do this, being on the side of a pool, inhale the air through the mouth above water and forcefully exhale through your mouth and nose under water. Ten of such cycles — and you're fine.
Do not exercise if you feel the pain. Swimming should be fun. Please notify the coach about any pain. Skip training sessions and “homework” if necessary.

Swim gear

There is a minimum of equipment that you need in swimming. But the quality of this minimum directly determines the quality of the training process and enjoyment from it.
Men’s swimwear. Only swim briefs or jammers (special shorts for swimming). Please refrain from shorts for surfing and other wide models.
Women’s swimwear. Only one piece swimsuit with no rhinestones or some other design elements. These tend to come off and clog up the filter system of the pool.
Goggles. The quality, productivity and the ease of the training process depend on the competent selection of goggles.
How to determine that you have found the perfect goggles:

they fit snuggly on your face;
you feel no pressure from them;
when fitting they stick on your face without using a strap.

Anti-Fog. This is a special treatment to keep your googles from getting foggy. If you do not have such, wipe the inside surface of the lens with saliva and then rinse with water.
Footwear. Lightweight, rubber sandals with a non-slip sole – usually these are flip flops from specialized swimming brands.

Levels

LEVEL #1	Trainings in these groups are more focused on the gliding, body position in water, feeling of water, balance and breathing. These are the basics on which to build the swimming technique. This is the amount of knowledge and experience that professional swimmers usually get in the childhood. However for us, amateurs, there is a need of some practice time in the adulthood. After a month of training you will swim 500m freestyle.
LEVEL #2	A training program for the ones who completed level 1 and have experienced working with a coach. It’s focused on improving and mastering the swimming technique efficiently. The training time is increased in comparison with level 1. A month of intense training will prepare you to swim 1000m freestyle.
LEVEL #3	Want to train like Michael Phelps? Want to finish in the first group of the triathlon race? You've come to the right place. Level #3 - is the training with clear tasks, modes and intervals! Focus on different swimming aspects at every session and upgrade your skills!
SQUAD Legendary coach Pro swimming pool Professional Training adapted For amateurs	These are the regular swimming sessions in a pro swimming pool with a great team of amateurs under the guidance of a former pro triathlete. Training at the SQUAD program will be suitable for the preparation to the swimming competitions, IRONMAN, swimming across the English channel, Gibraltar or competing at the World and European Championships in the Masters category and other epic races!

Bring your own team or find it on the lane.

Personal training

I Love Supersport SWIMMING have the personal training format that will perfectly complement and diversify your training plan, allowing quickly and safely to achieve the desired results in any of the programs:

strength and conditioning training
advisory and supervision on nutrition
rehabilitation after injuries
aqua fitness
stretching
recreational massage

Plus, our coaches can help you with creating training plans for particular competitions and prepare you for it. If you want to increase the health state level and improve your physical condition one of our personal coaches help you to reach the goal!

Individual work with a personal coach is:

individual approach
control
responsibility
technique
flexibility of the training process!
system
knowledge
support
variety of exercises

Our coaches are our pride!
Coaches’ crew at I Love Supersport SWIMMING consists of the most experienced certified professionals in swimming accredited by Dubai Sports Council (REPs UAE).

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