How to Burn More Calories While Swimming

Get the most out of your swim by using strokes and methods that burn the most calories. Increasing calorie burn improves your workout and can get you closer to your weight loss goals. Find out what factors determine how many calories you will burn and how to use that information to maximize the burn.

Factors that Affect How Many Calories You Burn While Swimming

In the water, not all workouts burn the same number of calories. For instance, the number of calories burned during an hour-long swim can range from 400 to 700. Other aspects of the workout will determine which of these values you are closer to burning, including the following:

• Duration: The longer you swim, the higher the total number of burned calories you can reach.
• Intensity: Hard and fast swimming burns more calories than slow, easy strokes.
• Efficiency: If you become too efficient at a stroke, you will reduce the number of calories burned.
• Stroke: Some swim strokes incorporate movement from more parts of the body or require you to work harder, and thus, burn more calories.
• Weight: Your body weight contributes to calorie burn. If you weigh more, you will burn more calories.

How to Burn Calories Swimming

When swimming as an exercise, you will likely burn a lot of calories. To get the most from your workout, increase the time and intensity while changing up your routine to avoid becoming too efficient in the water. Plus, you can choose the type of strokes that burn the most calories. If you want to increase the length of your swim sessions, do it in five-minute increments each week until you reach your goal time. Doing this gradual increase will help you avoid burnout.

What Kind of Swimming Burns the Most Calories?

All types of swimming burn calories. If weight loss is your goal, adopt a healthy diet paired with your exercise to ensure you don't take in excessive amounts of calories to make up for your workouts.

Depending on the water temperature, you may burn more calories by swimming in cold open water. Your body must generate extra heat to keep you warm, which burns calories. If the water feels so cold that you sacrifice using the correct form for your swim strokes, you won't get the same benefits. This is because you will be changing the effort required for the strokes and potentially reducing calorie-burning. To avoid this problem, wear a wetsuit when swimming in water with temperatures below 60 degrees Fahrenheit.

Swimming in a temperature-controlled pool is ideal for those who want to focus on their stroke form. Learning new strokes and working on more intense strokes can help you to burn more calories, even in a heated pool. As your body uses different muscle groups for the various strokes you use, you will get a better workout than using the same swimming stroke every session.

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What Is the Best Swimming Stroke to Burn Calories?

When you want to improve your calorie burn, some strokes will offer a better workout than others. Other strokes are easier to sustain for a long time, allowing you to swim longer without wearing yourself out. We'll review each stroke and the benefits it can offer:

• Breaststroke: One of the lowest calorie-burning strokes is the breaststroke, which averages a burn rate of 200 calories per half hour. However, you can swim longer and build your cardiovascular strength and stamina with this stroke. It also works your chest, upper back, legs and triceps.
• Backstroke: The backstroke burns slightly more calories than the breaststroke with an average of 250 calories per 30-minute workout. Choose this stroke as another option for boosting your stamina. It can also help improve posture and the flexibility of your hips, which both may need attention if you have a sedentary job.
• Freestyle: While you may choose a freestyle stroke for racing because it's the fastest option, it only ranks second in calorie burning. On average, you will burn around 300 calories when you do this stroke for half an hour. It does a great job of giving you a workout to tone all your major muscle groups in the back.
• Butterfly: The most intense calorie-burning stroke in the pool is the butterfly stroke. This powerhouse stroke burns up to 450 calories per 30 minutes, but it may be the most difficult to learn. In return, you get a great exercise that strengthens and works most of the major muscle groups in your body, which may explain its high calorie-burning value.

Benefits of Swimming to Burn Calories

Swimming provides a whole-body workout that is less stressful on the joints compared to high-impact aerobics. Consequently, many people in recovery from injuries from more intense sports use swimming as a way to rebuild their stamina, muscle tone and aerobic capabilities while improving the recovery process.

Competitive swimmers already know their sport facilitates massive calorie burn, which is ideal for those whose goal is weight loss. Plus, swimming can help those with asthma or multiple sclerosis to exercise without worsening their conditions.

While swimming works your entire body, it can also help you to maintain your mental health. Those who get regular aerobic exercise, like swimming, have better sleep quality than those who don't. In a study of dementia patients, participation in aquatic exercise improved mood and psychological well-being.

Statistically, swimmers have a 50% lower chance of death compared to their inactive peers. The calorie-burning, mood-boosting, sleep-helping and muscle-building benefits of this exercise likely play roles in this connection. Whether you want to build your stamina, lose weight or maximize your calorie burn, competitive swimming gives you a way to do that. Rather than relying only on yourself to schedule workouts, your team will rely on you to attend practices and improve your skills. Plus, with a team, you have others relying on your ability in the pool. You cannot miss a workout, or you will let them down.

Competitive swimming also gives you a goal to work toward. If you achieve your initial aim, you can continue to compete at higher levels as your skills improve.

Give Yourself an Edge in the Water With Our Swim Products

Give yourself an edge in the water with men's swimsuits, women's swimsuits, goggles and more for competitive swimmers at Kiefer. Plus, we offer gear for facilities, water fitness and training. Whether you need to shop for your team or yourself, make your first stop Kiefer for the products you need from brands you trust.

Easy Swim Workouts for Beginners

Swimming is a lot of fun, but did you know it also has some amazing health benefits? According to Harvard Health, adding swimming to your workout routine can help relieve joint pain, train your body to be more flexible and lead to reduced levels of stress and anxiety.

Once you find the best swim workout for you, you will be well on your way to becoming a stronger swimmer and leading a healthier lifestyle.

The Best Swim Workouts for Beginners

Before you begin your swim workout, take time to stretch. Once you're in the pool, do a few casual laps to let your body get acquainted with the water, especially if this is your first time doing any type of swim exercise. Familiarize yourself with the way the water feels and give yourself time to acclimate to the temperature before trying one of these easy swim workouts for beginners.

A Beginner Swim Workout Using a Kickboard

This 400-yard, 16-lap workout calls for a kickboard. The goal is to help you learn the basics of kicking, sprinting and freestyle swimming.

1. To warm up, swim freestyle for 25 yards at a light intensity. Repeat this four times.
2. Once your muscles are warm, use a kickboard to swim 25 yards four times. Increase your intensity slightly, and take 20-second rest breaks between each lap to avoid overtiring.
3. Freestyle swim 25 yards, six times, decreasing each lap by one stroke each time. Just like before, make sure you take 20-second breaks between each lap.
4. Now, it's time to increase your speed. Do sprint laps for 25 yards, four times. Try to decrease your time by two seconds each lap. This phase of the workout will be a bit more strenuous than your freestyle laps were, so increase your rest time to 30 seconds between laps.
5. To cool down, take two 25-yard freestyle laps around the pool.

You can either repeat this workout until you finish practicing for the day, or you can combine it with other beginner-friendly workouts and create a training routine.

A Beginner Swim Workout With Flutter Kicks

For this 750-yard workout, you first need to know how to do flutter kicks. There are several different approaches and techniques you can use, but the basic idea is this:

1. In the water, move onto one side and extend your lower arm.
2. Position your head so it is lying against the extended arm.
3. Make sure to keep your upper arm positioned along the line of your body.
4. If necessary, hold on to a kickboard with your top hand.
5. As you practice, make sure you are kicking from your hips and not from your knees.
6. Resist the urge to look at your legs while you kick. Instead, look upward. Doing so will help your form.
7. Keep your knees and the downward part of your head in the water at all times.

It might take you several workouts until you get the hang of flutter kicks, but that's OK! Taking time to perfect your form now will make future exercises more comfortable and efficient. Once you understand flutter kicks, use your new skill in this workout.

1. To warm up, swim 100 yards at light speed.
2. Swim 50 yards, practicing your flutter kicks as you go.
3. Now, swim 50 yards again, but this time, use a kickboard to help you keep position and increase your intensity slightly.
4. Swim at a moderate to hard intensity for five 50-yard laps. Take a breath every three strokes. Each lap should take you about one minute, but take rest breaks as you need them until you get the hang of things.
5. Decrease your intensity to a light swim and do two 50-yard laps. Take your time for these — each lap should ideally take you about 70 seconds.
6. Swim one 100-yard lap at moderate intensity.
7. Finally, cool down by swimming at a light pace for a final 100 yards.

A Beginner Swim Workout for Practicing Freestyle and Strokes

If you are not yet comfortable in the water, this beginner training routine has a longer warmup period than other workouts do, so you have more time to ease into your exercise.

1. To begin your warmup, make two freestyle front crawl 50-yard laps. Rest for 30 seconds after each round.
2. Repeat the same steps as above, but use a kickboard to freestyle swim with your legs only.
3. This time, place a pull buoy or weight between your legs and use your arms to freestyle swim for the same laps and distance. Don't forget to rest.

Rest for an additional minute or two after warming up, then dive into the workout.

1. Swim one 50-yard lap at a light intensity pace and rest for 30 seconds afterward.
2. Swim a 25-yard freestyle lap, but increase the speed and intensity. Rest for 45 seconds.
3. Repeat the above two steps three times, or until you feel you've mastered it. Rest for a couple of minutes before moving on.
4. Freestyle swim for one 75-yard lap and rest for 20 seconds.
5. Use your kickboard to freestyle kick for one 25-yard lap, then take a 20-second break.
6. Practice your backstroke for one 75-yard lap and rest for 20 seconds.
7. Use backstroke kicks for one 25-yard lap, then rest for 20 seconds.
8. Now it's time to rotate and practice your breaststrokes for a 75-yard lap. Rest for 20 seconds.
9. Add kicks to your breaststroke and swim one 25-yard lap, then rest for 20 seconds.
10. To cool down, swim freestyle at a leisurely pace for about 100 yards.

How to Get More out of Your Swimming Workouts

To get the most out of your workouts, try these tips.

• Don't skip warmups and cooldowns: Warmups and cooldowns are essential for a successful workout of any kind. Warmups help increase your core body temperature and get your blood flowing, to prepare you for the intensity of your exercise. Cooldowns allow your heart rate and blood pressure to safely decrease at a steady pace. Make sure any workout you implement into your routine includes at least 10 minutes of each.
• Be consistent: Stick to a regular, consistent swim schedule so you can establish strong habits. After you master a new technique or reach a new distance goal, continue to push yourself a little bit further. By slowly adding small, achievable goals to your routine, you are more likely to accomplish them.
• Take breaks often: Never skip rest periods during your workout. If you feel any unusual symptoms, such as extreme fatigue or pain, pause your workout until you feel well enough to resume. Like with any workout routine, it's a smart idea to consult with your doctor before you begin, especially if you have any pre-existing health concerns.
• Make healthy decisions: The decisions you make outside the water have a significant impact on the success of your workout. Make sure you stay active even when you are not swimming, and maintain a healthy, balanced diet. Always stay hydrated before, during and after every workout.

Set Yourself up for Success With the Right Swim Gear

You don't need to invest in a lot of equipment right away, but there are some essential swim items you should have before your first trip to the pool, including:

• A swim cap to keep your hair safely contained
• A pair of goggles to keep water out of your eyes
• A kickboard for training and perfecting your form
• A set of pull buoys or weights to help position your body
• A high-quality, absorbent towel to dry off with

Having the right swim gear can make all the difference in a successful swim workout. Visit Kiefer today to browse our large selection of high-quality swim gear, competitive swimwear and much more from top brands.

Warm Up:

Take 10 minutes to work through your body head to toes!

Core Work:

3x

30 seconds Russian Twists

30 second plank

30 second right side plank

30 second left side plank

30 second plank

25 sit ups

Lower Body:

2x

1:00 Lunges

1:00 Reverse Lunges

1:00 Streamline Jumps

Upper Body:

5x

10 Tricep Dips

10 Push Ups

1:00 Stretch Cord Lat Pull Downs

Cardio:

3x

10 Burpees right into

1:00 Mountain Climbers

Stretch it out and enjoy your day!

Guide to Choosing Swim Paddles

Using the right training tools during swim practice is one of the best ways to see results and improve your technique. Swimming hand paddles are among the top training aids used in professional and athletic swim settings because they allow you to target specific areas and strengthen your overall form in the water.

What Are Swim Paddles?

Swim paddles are hand paddles swimmers attach or hold onto while swim training to help improve their strength and skill. Because the paddles prevent water from flowing through the fingers, swimmers can focus on their form while they pull the water and help establish better technique. There are several different sizes, types and uses for water paddles, but they are primarily used by professional swimmers, lifeguards and athletes in training.

The Benefits of Swim Paddles

The purpose of swim paddles and incorporating them into your training routine is to make your body stronger, decrease your overall swim time and help you target and master specific swim techniques.

• Increases arm strength: Many swimmers use paddles as a way to target strength and muscle gain in a specific area. Swim paddles increase the resistance of the water, so as you propel through it, you increase the strength in your arms and upper torso.
• Increases speed: Swim paddles decrease the amount of water that flows through your fingers and promote an ideal body opposition, which lends itself to faster swim times. They are a perfect training tool, because as your body strengthens while using them, you become more naturally and physically capable of swimming quickly on your own, without the paddles.
• Improves technique: Generally, hand paddles improve your overall body position and in-water technique. You can invest in hand paddles that target specific techniques you want to improve, including your catch, stroke, water pull or freestyle form.

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Things to Consider When Choosing Swim Paddles

Investing in training tools like swim paddles means you have a special interest in improving your performance. Reward that dedication by choosing the right equipment. Look for reputable manufacturers that create high-quality products in a variety of functions, sizes and colors. Choose hand paddles that are durable and will not bend or warp under constant exposure to the pool water. To choose a swim paddle that is right for you, investigate these three key areas:

1. Size

The most important factor to take into consideration when selecting your swimming hand paddles is the size. The size of the paddle is what determines the level of resistance you will create. Paddles are usually available in small, medium and large sizes with a list of corresponding measurements. For optimal performance, your paddle should be just slightly wider than the palm of your hand.

If you buy paddles that are too large, you are less likely to develop proper technique and risk injuring your fingers or tendons. As you try your paddles on for the first time, check that they are comfortable and resist the urge to spread your fingers out as far as the paddle goes. Instead, relax your hands and keep them in a natural position.

2. Function

Some swim paddle models have holes, which allow some water to move through them. Holed paddles do not provide as much resistance, but enable you to focus on developing your stroke pattern and hand positioning. Paddles without holes are intended to focus more on strength building. You can also select swim paddles based on function. For example, some hand paddles have a unique pointed shape, which is intended for freestyle swimmers.

3. Comfort

You can choose flat hand paddles, ergonomic hand paddles or webbed swim gloves. Choose your paddles based on the results you want to see and your level of experience. While flat hand paddles create stronger resistance, ergonomic paddles conform to the unique shape of your hand. Swim gloves fit directly over your hands, making them a comfortable and easy-to-use training tool that helps you focus on improving the way you catch the water, but often do not provide the same level of resistance.

Find Swim Paddles at Kiefer

If you are ready to introduce swimming hand paddles into your training routine, look no further than Kiefer. We pride ourselves on offering an abundance of high-quality swim products from top brands — including swim paddles, swimwear, lifeguard gear and facility equipment — to fit any swimmer's want or need. Need help deciding which of our swim paddles are right for you? Here are some of our favorite models:

• Rise Pulse Hand Paddles: Rise Pulse Hand Paddles are crafted to provide your wrists with a full range of motion, even on the lowest point of the paddle. They are made with ultra-durable material, including 100% latex tubing and smooth, comfortable edges. Read the full product description for tips on how to size your Rise Pulse Paddles for a perfect fit.
• Speedo Clutch Paddle: Speedo Clutch Paddles are equipped with an innovative thumb garage that keeps your hand in the proper position, promoting good form and technique and improving your arm strength. The thumb garage also means you do not have to rely on the tubing straps for use if you do not want to. Additional features include Ecto Flex calves that promote water resistance and multiple holes that allow water to move through paddles quickly. The Speedo Clutch Paddles are available in a small/medium size and a large/extra-large size.
• TYR Catalyst Stroke Training Paddle: TYR Catalyst Stroke Training Paddles are made from a form-fitting, transparent material. They contour to your palm and allow you to see your hand's position to maintain the correct form. Designed for both novice and expert swimmers, these paddles provide the perfect amount of resistance so you can practice putting more power into every stroke. Their gridded lacing and silicone tubing helps them maintain flexibility so you can stay perfectly balanced as you move through the water. They come in seven sizes, ranging from XXS to XXL, so you are sure to find a comfortable fit.

Visit Kiefer online to learn more about how swim paddles can improve your technique and help you build strength.

Being or becoming elite at anything is very much about hard work. Sometimes it is pre-destined by good genes and being self-possessed, but just because you have ability doesn’t mean you will automatically be successful. There are learned traits and actions that will help boost your abilities whether you have ‘the gift’ or not.

Here are 10 habits of elite athletes. Would you add anything to this list? Let us know your thoughts in the comments below!

1. There is no part-time

You are 100% in or you are out. If you want to be the best you have to be that committed all the time. In all areas. You are aware of the work you have to put in, and the maintenance it will take to keep you there.

2. Self-confidence

Those who believe in themselves will generally outperform those that lack confidence. Combining talent, hard work, and self-confidence can be deadly in competition.

3. Embrace the grind

Love what you do. Relish in the fatigue a great workout brings. Admire your passion, encourage excellence, and move past just ‘good.’

4. Purpose

Goal setting is a great motivator and it fuels the drive. If you don’t have anything to work towards why are you working? Eventually that question will come back to bite you, so set goals for all occasions. A goal to achieve in practice, one for the week, the month, the season, the year and even years from now.

5. Integrity

You can’t be shaken. You’ve started something with your goals in mind and you will get there. Your commitment is part of your character and your resolve can’t be broken. Having a strong sense of personal integrity means that you honor not only your commitment to others, but to yourself first and foremost.

6. Work well with others

Be able to exist, work, and learn with your peers and your coaches. Being able to accept criticism and help is a huge part of growing and developing, not only as an athlete, but as a human being too.

7. Be a do’er

When you encounter problems, you solve them. When elite athletes find themselves backed into a corner, they find a way out. They are action-oriented, and excuses are not part of their dialog.

8. Power of positive

Elite athletes have an unshakeable ability to see the good in everything. Blame isn’t placed on the shoulders of others, nor is it placed on the surrounding environment. Being able to overcome and stay focused in non-optimal conditions is what being the best is all about.

9. Leadership

Stepping into a role of leadership may not seem like a necessity, but your team needs one. Your business needs one, your family needs one. Learning to be a good leader early on is invaluable. Those skills are not only an asset in the pool, but in life as well. It is valuable beyond monetary compensation.

10. Love

Your passion is your fuel. Find it, feed it, and watch it grow into something amazing. If it isn’t in the pool, look for it. When you find it your heart will blossom and you will flourish.

1. Get out of the pool

Yes really. Go to a lake and try some open water swimming. Even better, go with friends. Make a day trip out of it with a picnic lunch. Bring your bikes and running shoes and make it a mini triathlon training session. You could do dryland on the shore, mix in some push-ups and sit-ups or a short yoga or Pilates session post swim.

2. Join a team

Get online and check out usms.org or usawimming.org to find local teams in your area. Make a few visits and try out some practices and meet the coaches. Training is always more fun when you have buddies to do it with you.

3. Invest in new gear

Change things up with a monofin for dolphin kick and extreme core strengthening. Or swim with tunes via waterproof mP3 players, music is a proven mood booster! Do you use paddles? Get some! If you’ve never had a pair before start small, build your strength, then upgrade!

4. Random Workout Generator

Feeling like your workouts have become a bit crusty and stale? Print out as many as you’ve got stored away on your computer or snag some from our brilliant Stacey Kiefer’s blog and cut them into strips between sets. Fold them up and toss them in a jar. Pull out three or four and voila, custom mixed up workout.

5. Make it a game

Instead of approaching a workout like it is a task or chore, go into it with a buddy and make it a scored challenge. Have you ever played golf in the water? Count your strokes and add your time to get your score. How low can you get it? For a 50? For a 100? The distance is up to you! Can you hold an average score for a set of 10 x 50’s perhaps? Or, can you hold your best score for 4 x50’s of a broken 200 maybe?

Mix it up, have fun, and whatever you do…keep it fresh!

Learn More About Competitive Swimming: 

• Training for A Triathlon? Here’s the Gear and A Workout Plan to Help You Prepare!
• How to Train for Your First Triathlon
• Why Every Swimmer Needs A Finis Tempo Trainer
• My First Triathlon
• What To Pack In Your Swim Meet Bag
• 5 Ways Swimmers Self-Sabotage
• The 7 Habits of Highly Effective Swimmers
• Raising a Swimmer – Part II: 11-12 Years

I want to say that my workout schedule is perfect, I never miss days and I always feel great about them. But I don’t like to lie. My "me time" is flawed, very flawed, but by being flexible I can feel productive and successful. The ability to be flexible and able to modify my day when plans change is key.

Early hours are the best for me. I’ve been getting up before 5 AM for more than half of my life. Thank you club/college practice schedules for that. If your goal is to get your workout in first thing in the morning kudos to you! You have placed yourself in the category of most likely to succeed. Why? The longer you put off doing something, the less likely it is to happen at all. This spans across all walks and is not exclusive to working out.

If you are not a morning person but your health club or pool has a childcare center it can be a win for both your kids and you. Get everyone out of the house and some energy spent. My kids enjoy time spent with other kids doing crafts and playing, while I get my workout in - double bonus!

What makes my swims great or not so great is always up to me. Being an adult swimmer training with a group of high school kids has its perks. I can modify sets and intervals as I see fit. If you are training with a group and need more of a challenge make one. I often change intervals or distance to suit my tastes. If an interval is too soft I can either swim an extra lap or two to increase my workload or lower the interval to amp up my heart rate.

I relate a good workout to several things: how far I swam, how high my heart rate was, as well as how long I maintained said heart rate. My bare minimum is 3000 yards/meters. I prefer to be over 4000. So set your number before you hit the water, goals help you through rough or boring patches.

Training my whole body is equally important to me, so I make sure to use all four strokes at least once during a workout. I’d like to tell you I apply this goal to pulling and kicking, but again that would be a lie. I love to pull and have been known to pull 50% or more of most practices, but I loathe kicking. True sign of an older distance swimmer right there.

Swimming with a group is a luxury to some. I am not terribly diligent when I am solo. I prefer someone barking sets at me, gets me nostalgic. If you don’t have a group, try to find a buddy. A partner to help with accountability will positively affect both of your success rates. If that isn’t possible always have a workout ready. Print it out and bring it with you. Arriving at the gym or pool with no plan is never a good thing.

It's off to the pool for me!

Protect your joints and muscles by keeping them strong and long out of the water. Here are three tips to help strengthen some of the most important muscles for swimmers.

1. Scapular Pushups

You can perform this exercise from a plank position on your elbow, on your knees, or in a standard push up position on your hands and toes.

This is a small movement controlled exercise with big benefits. To start squeeze your shoulder blades together, this will lower your torso slightly. Squeeze as close as you can and then return to your starting position. If you are having difficulties a buddy can be a big help. Have a workout partner place their hand (thumb up pinkie down) on your spine in-between your shoulder blades and then try to squeeze their hand. Up for a challenge? Perform this exercise on your toes with your hands on a medicine ball.

This exercise helps with posture and range of motion in your shoulders and upper back. Most swimmers tend to shrug inwardly due to over development.

2. Planking

Basic Plank position is on your toes and elbows. The goal is to keep your body in a straight line. Keep your eyes looking down and hips low to feel the burn. Planking is not solely a core exercise. You will feel it all over!

Variations include raising a leg or an arm, or opposing leg and arm at the same time. You can take this exercise to your side by turning on one elbow and taking the other arm up so your fingers are pointed to the sky.

A standard core killer, but swimmers need a strong core to protect their lower back from damage and extra strength to propel kicking. The best thing about planks is the variety and modifications you can use to make it easier, harder, or just different.

3. Heavy Rope Training/Rope Battling

All you need is rope and an anchor. Wrap the rope around a sturdy pole, large tree, etc and you are ready to go.

A basic beginner exercise would be waves. Hold an end of the rope in each hand and alternate moving your hands up and down to create a ripple through the rope. Check your stance, wide legs, slight bend at the knees. Keep your back straight!

Interval training with ropes is a killer workout that can help build muscles and improve posture. If you don’t have one at your gym or pool, head to the hardware store and snag about 50 feet of manila rope in 1-2 inch thickness depending on your personal needs.

Have fun trying new exercises and stay fit in and out of the water.

Take a minute to browse these potential scenarios so you can check yourself before you wreck yourself at competitions.

1. Hydrate - You must stay hydrated. Being in the water often gives off the illusion of being cool and hydrated, but you are still using up reserves faster than the average person who is not swimming. You should be drinking at least one full water bottle every hour. You do not need sports drinks, however if you are anti-water and need something for taste, a 60/40 mix of water/sports drink is much more tolerable.

2. Focus - Don't bring video games, stay off your smart phone, etc. This is a sure fire way to miss your race or become consumed with something other than your performance. You've put in the hours, don't waste them away.  Bring a deck of cards and talk or play with your teammates.

3. Warm up and warm down - Battle the stiffness and muscle fatigue by ensuring your muscles are warm pre-race and then take the time to cool down post-racing. If you don't warm up, you risk pulling muscles or just feeling like a stiff board.  If you skip cool down you will likely feel your muscles start to tighten and become sore.  Set yourself up for success and do the right things!

4. Consider the elements - Sunscreen and clothes to keep you covered in the hot sun is especially important. Imagine trying to swim at your peak with a severe sun burn.  Burns also coincide with dehydrating!  Pack warm clothes, especially a hat and warm shoes if it is chilly.  The most heat escapes from your feet and your head when they are uncovered.

5. Check in with your coach pre and post race. Let them guide you with race strategy and let them help you evaluate after your race.  Their eyes see things you do not. Take their experience and use it to your benefit.

Of course these are just a few suggestions to avoid "flopping" at your competitions.  What kind of pitfalls have you experienced or witnessed? How would you avoid them?

Learn More About Competitive Swimming: 

• Training for A Triathlon? Here’s the Gear and A Workout Plan to Help You Prepare!
• How to Train for Your First Triathlon
• Why Every Swimmer Needs A Finis Tempo Trainer
• My First Triathlon
• What To Pack In Your Swim Meet Bag 
• Summer Swim Training: 5 Tips To Keep It Fresh!
• The 7 Habits of Highly Effective Swimmers
• Raising a Swimmer – Part II: 11-12 Years

To help take your swimming to the next level, Kiefer's own Emily Milak compiled a list of 7 habits effective swimmers have. Let us know which habit has been most beneficial in your swimming, and add your own to the list in the comments!

Be Self-Possessed

There has to be a certain level of ego, self-awareness, and confidence to be an elite level athlete in any field. Over confidence can be a flaw, but combine that confidence with work ethic and you have a monster, one that will crush swims on a regular basis.

Embrace the Culture

Swimming is hard. It will consume your life. But if you accept it, love it, and let it be part of you the rewards far outweigh the sacrifices.

Take Ownership

This is your career and your lifestyle choice. The results will come out of the time and effort you put it. Don’t place blame for failures on the shoulders of others. Every problem has a solution, work with your peers and your coaches to find them.

This Ain’t No Part Time Job

Swimming has no off season. You get sick or injured; you know where this is coming from. The more time you spend out of the water, the more feel for the water you lose. Out for a week? Takes two weeks to gain back your losses. Likewise, you are always a swimmer, in the water and out. Make choices that will positively impact your performance.

Integrity

Recognize the commitment you have made to yourself. Respect yourself and the choice you made to strive to be elite. Don’t sell yourself short and take a day off, before you know it one day has turned to two because your mom’s car battery was dead.

Goals

Elite athletes and outstanding people are goal setters. Without goals you have no direction, no path to travel. You can put in the miles, but if you don’t know where you are going you are bound to get lost. Swimmers don’t have time to get lost.

Task Masters

With the max consumption of time that swimming demands scheduling is key. Know what your day holds. Prepare yourself for all the activities therein. This means planning for fuel replacement, how often, what is best. Planning for recovery, can you snag a nap here? Planning when you will do homework or chores or work if that is your thing.

Learn More About Competitive Swimming: 

• Training for A Triathlon? Here’s the Gear and A Workout Plan to Help You Prepare!
• How to Train for Your First Triathlon
• Why Every Swimmer Needs A Finis Tempo Trainer
• My First Triathlon
• What To Pack In Your Swim Meet Bag
• 5 Ways Swimmers Self-Sabotage
• Summer Swim Training: 5 Tips To Keep It Fresh!
• Raising a Swimmer – Part II: 11-12 Years