Tamsin’s Top Tips

Dual Olympian and VenuesWest Brand Ambassador Tamsin Cook shares her top tips to improve your overall performance in the water. Try one or all of these the next time you swim.

Hydration

It’s easy to forget to drink water when you are submerged in it! Make sure you hydrate well before, during, and after your session. Electrolyte powders are also great to ensure you’re replacing all the key vitamins and minerals your body loses whilst doing a hard session in the pool.

Warm up

It’s important to get your body moving and your muscles activated before you start swimming so that you can swim with the best technique possible. Try completing a few simple exercises and stretches on dryland before hopping in the pool. Dynamic stretches like arm and leg swings are great for mobility, and using a tennis ball or foam roller to release tension in your muscles can help you get more out of your stroke, and work to prevent injury.

Consistency

At every level from beginner to elite, improvement depends on consistency. If you’re looking to get better in the pool, make sure you are swimming regularly.
Invest in the right gear: Having a few pieces of equipment can make a huge difference to your training sessions. For example, a pull buoy is great for those who struggle to keep their hips up when swimming, anyone looking to improve shoulder strength, and for working on a strong catch and pull through. The right equipment can add lots of variety to swimming and help with improving technique.
Structure your sessions: Just swimming laps up and down gets boring very quickly! Make your training sessions more interesting by incorporating a warm-up, main set and cool down to structure the work you are doing.

Find a squad that suits you

There are tons of squad programs for all different ages and abilities at VenuesWest facilities. Squad programs will have a coach who will structure the session for you and assist you with improving your technique. Plus, one of the great joys of swimming is going for a coffee with your mates after an early morning session!

Efficiency

If you’re looking to improve your efficiency in the pool try this simple set. Swim one length and count the number of strokes it takes you to complete the lap. Then do three more laps, trying to take one less stroke than the previous lap each time. For even more of a challenge try increasing your speed, holding the same number of strokes you did on the fourth lap.

Strength

A great drill for having a strong freestyle or backstroke is the 6 kick 3 stroke drill. Either on your back or front, complete 6 kicks with one arm straight above your head and one by your side, then take 3 strokes focusing on moving yourself forward as far as possible with each stroke. Complete this same drill with paddles on for an even greater focus on strength!

Visit HBF Arena today and try Tamsin's top tips!