Rules for Competitive Swimming

As a competitive swimmer, you know referees will watch you closely as you propel yourself through the water to make sure you are swimming by the rules. You spend hours practicing and perfecting your form every week. While endurance and form are crucial to your performance, you should also understand the latest rules to make sure your practice is taking you in the right direction.

Basic Rules of Competitive Swimming

An organization called USA Swimming determines the rules and regulations of competitive swimming in the United States. The organization known as FINA sets the rules for international swimming competitions. Here are some of the basic swimming rules you should understand to help you practice and compete properly to avoid disqualification.

1. Starts

The referee begins by signaling competing swimmers with several short whistles. This lets them know it is time to begin the race. Swimmers will remove all clothing except their legal swimwear at this point. The referee then gives a long sound from their whistle to command swimmers to assume their starting positions. This can either be the starting platform, the deck or the water, depending on the race. Once all officials and swimmers are ready for action, the referee signals to the starter with an outstretched hand. This gives the starter control over the swimmers. The starter will tell all swimmers to take their marks, and they will assume their forward-start positions. Specific rules for forward-start positions include:

• Swimmers starting outside the water must have at least one foot on the front of the starting platform or deck.
• Swimmers already in the water must continuously contact the starting platform or wall with one hand.

Once all swimmers are in their starting positions, the starter gives the signal, and the race begins. If a swimmer doesn't immediately take their mark, the starter will command the swimmers to "stand up." Swimmers can disengage their starting position until they are once again told to take their marks.

2. False Starts

False starts usually result in a swimmer's disqualification. The following are instances of false starts:

• A swimmer starts the race before the signal. Referees can call this before the signal is given or after the race has concluded.
• A swimmer declares to the referee that they will not race. This is considered a false start.

Starting upon hearing "stand up" does not result in disqualification. The swimmer can still legally compete in this situation.

3. Disqualifications

As a competitive swimmer, you compete for the first-place prize. Disqualifications remove any chance at achieving that goal for a given race. Here are acts you should avoid so you can compete legally and strive for the gold:

• Committing a false start
• Behaving in an unsportsmanlike or unsafe way
• Grabbing or physically hindering another swimmer
• Entering a pool before another race has been completed
• Dipping your goggles in the pool before a race
• Finishing the race in a different lane than you started
• Grabbing lane dividers
• Standing on the bottom of the pool, except during freestyle races

Now that you understand the basic rules of swimming competition, you can explore some of the rules for the types of swimming you might compete in. Shop Suits & Swim Gear

Rules for Freestyle

Freestyle rules and regulations are the most flexible of the different swimming styles. Swimmers can use any type of stroke. Competitors will swim face-down and use side breathing techniques. Freestyle races begin with a forward-facing dive from a starting block or the side of a pool. The only rules freestyle swimmers must account for are the following:

• Freestyle swimmers may not push off the bottom of the pool.
• Freestyle swimmers' bodies must break the water's surface throughout the race.
• Freestyle swimmers' heads must break the surface within 15 meters after a turn.
• Freestyle swimmers must touch the far wall with any part of their body.
• Freestyle swimmers must finish by touching the wall with one hand.

Rules for Breaststroke

The breaststroke begins with a forward start. Swimmers will swim with their bodies on their breasts for the duration of the race, except during turns after a wall touch. Then, they can make any type of turn they want. The breaststroke is reminiscent of a frog swimming through the water and consists of the following:

1. Stroke: Arm movements must occur simultaneously and stay horizontal. Swimmers push their hands forward from the breast and must not pull them past the hip line. A swimmer's head must break the water for every stroke.
2. Kick: Swimmers can perform a single butterfly kick at the start and after each turn. Otherwise, both legs must kick simultaneously and on the same horizontal plane. Feet must turn outwards during propulsion.
3. Finish: Both hands must touch simultaneously at any position under or above the water.

Rules for Backstroke

The backstroke is unique as swimmers start in the water with their backs turned to the direction they will be swimming. Their hands must grip the edge of their launching point, and after pushing off, they must remain on their backs for the entirety of the race. Backstroke rules and regulations are lenient, with some swimmers calling the backstroke the "upside-down freestyle." Swimmers use alternating strokes and kicks throughout the race as long as part of the body consistently breaks the water's surface. They must stay on their back for the entirety of the race to avoid disqualification. Some turns allow the shoulders to move vertically, but once the turn is complete, they must resume their position. To finish, swimmers must touch the wall while still on their backs.

Rules for Butterfly

The butterfly begins with a forward-facing dive. In addition to any kind of turn, the swimmer will perform the following:

1. Stroke: Swimmers must bring their arms forward over the water and pull them back under the water simultaneously. The head should consistently break the water's surface for breaths. Shoulders should be at or past the vertical position toward the breast.
2. Kick: Using a dolphin kick, feet and legs must move simultaneously in an up and down motion.
3. Finish: The swimmer must make the touch with both hands simultaneously at any position under or above the water.

Rules for Medley

Medleys or individual medleys are races in which swimmers use each type of stroke for one-fourth of the total distance of the race. Swimmers must abide by the specific rules for each type of stroke during that portion of the race. For instance, if a swimmer obeys the rules for freestyle, breaststroke and butterfly during those portions of the race, but turns from their back during the backstroke, they will be disqualified. Medley races demand the following:

• Swimmers must start with a front-facing dive.
• Swimmers must use the different strokes in this order: butterfly, backstroke, breaststroke then freestyle.

Rules for Relays

Relays involve four swimmers competing as a team. In a freestyle relay, all swimmers will swim however they choose. In a medley relay, each swimmer will swim their section of the race using the proper form for that portion. Freestyle relays begin with a forward-facing dive. Medley relays begin in the backstroke position and proceed in the following order: backstroke, breaststroke, butterfly then freestyle. Swimmers must wait to launch until their teammate touches the wall.

Get Ready for Your Next Race With Kiefer Aquatics

At Kiefer, customer satisfaction is our top priority. We offer swimwear for women as well as for male swimmers. We also offer a range of gear to help you prepare for and excel in your next competition. With our low price guarantee and no-hassle returns, we're sure you'll have a satisfactory online shopping experience. Browse our products today, or contact us for more information about items for your next swimming competition.

How to Train to Swim in a Triathlon

Triathlons are physically challenging competitions. Triathletes begin the event by swimming, biking and then finally running to the finish line. Depending on which triathlon guidelines the event adheres to, the distance for each portion of the challenge will differ. For example, the Olympic guidelines for a triathlon include 0.93 miles of swimming, 24.8 miles of bicycling and 6.2 miles of running. An Ironman Triathlon ups the challenge with 2.4 miles of swimming, 112 miles of bicycling and 26.2 miles of running. Other variations on the triathlon will require different distances or even mix up their order of events. Regardless of which guidelines your event follows, you will need to get into the water and swim.

When you commit to triathlon, you need to get your endurance level and conditioning up. Use these triathlon swimming tips to prepare for the first leg of your competition.

Tips for Preparing to Swim in a Triathlon

• Swim Training: If you are looking for a guide on how to swim a triathlon for beginners, the first step is simple. Find a pool where you can get in the water and train. Set aside time each week for swimming laps and timing yourself. You can train solo, or you can seek out other triathletes gearing up for the race. No matter how you prefer to practice, commit to a regular schedule and track your progress. Triathlon swim training is just as essential as preparing for the biking and running portions of the race.

• Training Tracking. A triathlon training schedule is a rigorous process that requires a lot of planning. When will you get in the pool? How many times a week? How will you track your progress? Instead of trying to rely on your memory, invest in a swim log and goal planner to keep you on track. You can easily keep track of your workouts and training milestones as you work toward the day of the race. Swim logs can even offer helpful insight into training technique.

• Proper Training Equipment. On the day of the race, you won't need much equipment for the swimming portion. But, you can use different gear to help you as you train. For example, kickboards and fins can help you strengthen your legs and hone your kick technique. Likewise, paddles can help you strengthen your arms and improve your stroke. If you want to focus on your arm and leg movement without thinking about breathing technique, you can use a training snorkel.

• Proper Racing Gear: When you are training for your triathlon and then finally competing, you need the right equipment. Serious triathletes typically invest in separate swimsuits for training and race day. The chlorine of a pool can damage your suit, and you want your race day suit in top condition to help you perform at your best. Opt for the same suit or a similar style for training and racing, so you get accustomed to the feel and performance of the suit before the actual competition.

When it comes to selecting a swimsuit, you have plenty of options designed specifically for racing. For example, many triathletes opt for tech suits. Tech suits fit on your body like a second skin, which offers the benefit of compression. You will be able to move through the water faster. Tech suits also have longer legs — usually extending down to the knee — which can make the transition to biking and running more seamless. Depending on the temperature, you may need to wear a wetsuit over your triathlon biking and running gear. After the swim, you remove the wetsuit and race on to the next leg of the competition.

The swimsuit is the most impactful decision to make when it comes to swimming gear, but you will also need a swim cap and goggles with anti-fog lenses. If you know you will be competing in sunny conditions, it can also be helpful to buy a pair of goggles with tinted lenses. Many triathletes keep two pairs on hand in case the strap of one breaks. Some triathlons provide competitors with swim caps on race day, so you should get used to practicing with one. Bring one with you on race day just in case. Try on the one available at the event to see if it is a comfortable fit. If not, you will have a backup swim cap in your gear.

• Mental preparation: A triathlon, especially for first-time competitors, can be an intimidating and grueling experience. You want to perform well, and the pressure is high. Factor mental preparation into your training routine. Set goals for your swim time, but don't let the desire to meet those goals sap all the enjoyment from the event. Completing a triathlon is a significant achievement worth celebrating.

Shop Swim Products

How to Improve Your Triathlon Swimming Technique

If you signed up for a triathlon, you likely already know the basics of swimming. You will need to spend your training time improving your technique to shave valuable seconds off of your time. Here are triathlon swimming tips for beginners.

• Kick: Your legs provide a great deal of propulsion when you are in the water. Some triathletes focus on saving their leg strength for biking and running, but maximizing your efficiency in the water requires a strong kick technique. Good kick technique is not about how fast or furiously you move your legs. Instead, it is about mindful, balanced kicks that help keep your body balanced in the water. Practice your kick by taking your arms out of the equation. Use a kickboard and do laps using only your legs. Ankle strength is an underrated, but central, component of an efficient kick technique. Work on ankle strength outside the pool by doing ankle rotations and exercises like skipping rope. These dryland exercises can do double duty as training for the running portion of the triathlon.

• Pull: A triathlon swim also requires upper body strength. When swimming freestyle, your arms will do approximately 90% of the work to move you through the water. When working on your technique, break down the arm movement into its separate parts: down-sweep, in-sweep, upsweep and recovery. Your arms move in alternating motions. While one is coming up out of the water, the other is extending underwater along your body. The arm that moves upward will have a bent elbow, while the arm in the water will pull straight back. The arm beneath the water will have a moment to recover before it sweeps upward and out of the water. The position of your hands is also an essential part of pulling yourself through the water. Keep your fingers tightly together, forming one smooth line from your wrist to your fingertips. Each hand will enter the water at an angle to minimize splashing and unnecessary drag. As you practice, work to make your arm motion one smooth cycle.
• Head position: While your arms and legs do the work of moving you through the water, the way you position your head is an essential part of your technique. You will place your face in the water, keeping your head in line with your body. As your arm moves up to stroke forward, you will turn your head to the side just enough to take a breath. When your arm comes down, you will turn your head to place your face back in the water. If you want to practice just your head position and breathing, you can use a kickboard. With your arms straight in front of you, try moving through the water using only your legs. As you move, you can practice the back-and-forth movement of your head. You can also make this drill completely static by placing your arms straight on the edge of the pool.

• Watch yourself: Triathlon swimming technique can be hard to master when you can't track your progress. If you have a training partner, take turns filming one another. Watch video of yourself to determine which areas of technique you still need to hone. Watch how you kick, how your arms enter the water and how you position your head. Having this visual training tool can help you measure your progress and adjust your training regimen as needed.

A Swim Training Plan

You will likely swim freestyle during the race. Naturally, this stroke will be a big part of your swim training plan, but it won't be the only stroke you swim. Triathlon beginner swimming incorporates other strokes like breaststroke. Each person will have a unique training swim training plan, but you can build those plans with basic exercises, such as the following.

• Warmups: As with any type of exercise, you want to warm up your muscles first. Swimming warmups involve shorter distances and reps. For example, you can warm up with six 50-meter laps with a focus on kick drills. You can also keep things simple by warming up with a brisk 400-meter swim.

• Main workouts: Swimming in a triathlon is all about endurance, which means your training should help you build that necessary stamina. Swim a medley of 100 meters each of freestyle, breaststroke, backstroke and butterfly to build up endurance. You can also work in technique training into different sets. For example, swim 400 meters of freestyle while working on your breathing technique. You can also time yourself swimming the entire distance your triathlon requires, whether Olympic or Ironman guidelines.

• Cooldowns: After pushing yourself through your swimming workout, you will want to give your body a chance to cool down. Try a 200-meter swim at a slower pace. You can also do four 50-meter laps with rests between each lap. Do 25 meters of freestyle and 25 meters of any other stroke.

Remember, you will want to start your training at least six weeks before the date of your triathlon. You will need that time, or more, to build your stamina and hone your swimming technique. Balance your swim training with your biking and running training.

What to Do the Week Before the Race?

Training for a triathlon is intense. After your workouts, you might feel sore and depleted of energy, which is why it is vital to taper your training as race day approaches. You want to keep your body in top shape for the race, but you do not want to push yourself so much that you will struggle to perform at your best during the actual event. The week before the event, your training will be lighter. Swim training will only take up two days of your pre-race week, leaving room for you to slow down your biking and running workouts as well.

• First day of swimming: On your first day of swim training, you will spend a short amount of time in the pool with a quick warmup, a few sets and a cooldown. Swim between 300 and 400 meters to warm up in the water, which works out to eight laps in a 50-meter Olympic-sized pool and 16 laps in a standard 25-meter pool. After you have warmed up, you can time yourself on 50-meter sprints. Complete up to eight sprints and allow yourself time to recover between each set. This light workout is designed to get you ready for the big day, but it won't fatigue your muscles and affect your performance on race day.

• Second day of swimming: You may want to give yourself a day or two between swimming workouts the week before the race. When you do get back into the water, this workout will be even more low-key than the first one. Swim 800 meters at a leisurely pace. Focus on your form, but do not push yourself too hard.

What to Do on Race Day?

Once race day arrives, you should have finished all your training and be ready to compete. You don't want to cram in any last-minute practice. It is better to save your energy for the actual triathlon. But, there are a few things you can do to make sure you are ready to race at your best.

• Eat: You may be a bundle of nerves before you even get to the start line, but you should still get some food in your stomach. Make yourself something substantive about two hours before the race begins. That gives you some time to digest your food while still giving your body the fuel it needs. Choose foods that are part of your regular diet. Race day is not the time to try out something new. Go with something high in carbohydrates, such as pasta or pancakes. If you can't stomach the idea of solid food, blend yourself a high-protein smoothie with ingredients like fruits, veggies and oats.

• Organize your gear: Take the time to organize your equipment before you leave for the race. Do you have your swimsuit, goggles and a spare swim cap? Do you have any extra items like a nose plug and earplugs? Do you have all the gear you will need once you hop on the bike and hit the ground running? Being organized not only ensures you have everything you need, but it can also help soothe your nerves.

• Prepare transition areas: Arrive early enough to give yourself time to check in, test out any gear the race organizers provide you and, perhaps most importantly, set up your transition points. During the race, you want the shift from swimming to biking and then biking to running to go as smoothly as possible as you push yourself toward a personal best time. Set up your gear at each transition point and mark it with something that will make it easy to recognize. You do not want to waste valuable time searching for your bike and running gear.

• Find your starting place: When it is time to line up for the start of the race, find yourself the best possible position. If you are a triathlon beginner, consider starting further back from the crowd. Triathlon etiquette dictates the fastest swimmers should enter the water first. If you are confident in your swimming abilities and expect to be at the head of the pack, position yourself accordingly. No matter where you are in the starting line, remember to give your fellow competitors ample space.

• Celebrate success: Regardless of your finishing time, you should celebrate your success. Finishing a triathlon is an impressive achievement. If you are looking to improve your time, you can always adjust your training schedule and sign up for another competition.

Kiefer — Your Home for Triathlon Equipment

When you decide to start training for your triathlon, take the time to find the right gear. Browse Kiefer for the swimwear and gear you need to train for and compete in the swimming portion of a triathlon.

Competitive swimming is more than a fun sport or a simple way to cool down in the summer. It also offers significant physical, mental and social benefits for both adults and youth. Swimming requires intense focus and discipline, all while exercising nearly every part of your body, including your muscles and cardiovascular system. The skills you acquire during competitive swim training are also highly applicable to other areas of your life, including work, school and relationships.

Here are 10 reasons you should consider joining a competitive swim program.

1. It Can Relieve Stress

With workloads, school assignments and personal obligations, juggling all your responsibilities can get overwhelming. Swimming is a great outlet to release this stress. Swimming is a type of aerobic exercise that creates a sense of calm and reduces your body's natural adrenaline and cortisol levels. At the same time, it produces endorphins, which are natural mood boosters. All these chemical reactions mean swimming will not only help relieve stress, but you might also finish your competitive training session feeling better than ever.

2. You'll Meet New People

One study from the University of Minnesota found young adults who implement regular socialization and exercise into their routines tend to have better mental health than those who don't. With competitive swimming, you have the opportunity to do both! Whether you're new in town or seeking opportunities to meet people, joining a competitive swim team opens doors to making new friends. You'll get the chance to bond with your teammates and competitors over a shared interest and common goal, and have fun while you're doing it.

3. It's Good for Your Cardiovascular Health

You likely already know that exercise is an essential part of maintaining your cardiovascular health, but swimming is one of the best forms of exercise you can do for your heart. As you propel yourself in the water, the force of the water pushes back. The act of moving through this resistance offers a vigorous workout that's gentle on joints, minimizing the risk of common exercise-related injuries. Water buoyancy also takes stress off vulnerable spots, making it easier to exercise for extended periods.

4. It Teaches Valuable Water Skills

Training for a competitive swim meet will help you perfect your water survival skills, an essential ability for children and adults. The better swimmer you are, the safer you are in non-competitive settings, like when at the beach or on a boat. Learning how to swim well is especially crucial for young kids, who are at a higher risk for accidental drownings. By joining a competitive swim team, you can work one-on-one with coaches and teammates to learn and perfect these skills.

Shop Competitive Swimwear

5. It Will Build and Strengthen Muscles

One of the most significant health benefits of swimming is the ability to target muscle development in critical areas of your body. The same water resistance that improves cardiovascular health can also help you build and strengthen muscles in your arms, legs, core and other places for a stronger, leaner body. Building muscle strength also reduces your risk of injury, increases your mobility and flexibility and even reduces the likelihood of developing some diseases.

6. It Can Help You Achieve Weight-Loss Goals

Are you looking for a program to help you manage your weight? Swimming is a great option — especially in a competitive setting where you and your fellow competitors can keep each other accountable for your training progress. Weight loss through a sport is also an excellent way to work toward your goals without letting them become your sole focus. Instead of zeroing in on your weight alone, you're also trying to beat your previous lap time or perfect a specific movement. Swimming will help you establish more realistic, sustainable weight-loss habits that you enjoy doing.

7. It Fosters a Healthy Sense of Competition

With competitive swimming, there is always something to conquer, whether it's your opponent, your fitness goals or setting a new record. The act of setting and achieving these goals — whether personal or against an opponent — hones your ability to focus and push yourself. Plus, every time you win or exceed the goals you've set, you're boosting your self-esteem and letting yourself know that you can overcome challenges.

8. It Lets You Practice Self-Discipline

Swimming competitively is different from swimming recreationally. Because you're working to meet specific objectives, you must develop a robust sense of self-discipline to train and practice. You'll need the willpower to create a schedule that integrates your new commitment and then stick to it, which also perfects your time-management skills.

When it comes to self-discipline, one of the most significant mental benefits of competitive swimming is that you are accountable for your performance. After every practice session and swim meet, it's up to you to analyze your performance and identify what you did well and areas you would like to improve on before your next event.

9. It Keeps Your Mind Sharp

If you want to keep your mind sharp, physical exercise and continuous learning are two of the best ways to do it — and competitive swimming provides both.

• Physical exercise: Physical exercise stimulates your brain, promotes better coordination and puts you closer in touch with cues such as when to go faster and how to manage your breathing. The more you move — especially when participating in a new, rigorous exercise program — the more abilities you can master.
• Continuous learning: Even if you're a seasoned swimmer, you'll soon find yourself learning new skills and strengthening existing ones when you join a competitive swim program. This continuous learning nourishes your brain. According to the Alzheimer's Association, lifelong learning can even help reduce your risk of cognitive decline.

10. You'll Learn Transferable Skills

One of the most significant reasons you should start competitive swimming is that these mental, social and physical benefits of swimming apply to other areas of your life.

• Mental: The self-discipline, time-management and goal-tracking you learn through competitive swimming can benefit all other areas of your life, like school or your profession.
• Social: The more practice you have navigating different social settings, the easier it will be to engage with new people. Competitive swimming will help you learn the art of compromise and sportsmanship, an asset in everyday life.
• Physical: Regular exercise will help you stay positive and feel healthier while strengthening the muscles you need to tackle other areas of your health and fitness goals. Competitive swimming promotes a healthier lifestyle, which lessens your chance for diseases and keeps your mind and body strong.

Get Your Competitive Gear at Kiefer

Competitive swimming is fun and can help you achieve a happier, healthier and more social lifestyle. If you're ready to dive into competitive swimming, Kiefer has the competition swimwear and training gear you need to succeed. Kiefer, we carry an extensive inventory of products from the top brands in the industry, so you can always find what you need to achieve your swimming goals. Visit our blog to learn more about competitive swimming and pick up some new gear today!

As a coach, I write my workouts in advance, looking at the week as a whole. By looking at my week and reviewing my group's focus sets, sometimes I can swap out a set for a relay. Occasionally, I can even make the relay the main set. This can be useful as well as fun.

Take a set of 10 x 50’s off the blocks fast average on 2:00 rest so your swimmers are going one heat at a time. Mix it up and create a monster relay. Make the teams smaller, as small as three and as large as needed, though much more than six and your swimmers will be getting more rest than the original set intended.

To get your 10 50’s you can run one giant relay with repeats - somewhat challenging to keep track of, but very fun - or several smaller relays. I like to break them up. For example, on relay number one each swimmer races four 50’s. The second relay they each race three 50’s, the third relay they each race two 50’s and the final relay is a standard relay where each swimmer races one 50.

Another variant of this set is a ladder relay. With each repeat, the distance raced by each swimmer increases. A fun one is a ladder 200 IM relay. The first relay each swimmer races a 50 fly, the second relay they each race a 50 fly and a 50 back consecutively. The third repeat each swimmer races a 150, 50 fly, 50 back, 50 breast. And on the fourth repeat, each swimmer races a 200 IM.

Teamwork is a skill learned through practice and exposure. Relays are innately fun, and can be used as a training tool as well.

Think outside the box, challenge yourself to examine a workout, and make a set a fun challenge.

The ability to get off the starting blocks efficiently and quickly is a common goal for all swimmers. Redundant ‘take your mark, go!’ can get old fast, but it is a necessary skill to practice, so why not find a way to make it fun?

Turning a drill into a game takes the tedium out of an exercise for them and for you.

So, for this particular drill, your swimmers are battling for the last one standing. For a large group, utilizing heats and then running a final round for the last standing of each, will get you your champion.

The best part about this game is the simplicity. Instead of "take your mark go," replace the word ‘go’ with something else. For example, you could use words like banana, grapes, or even gopher if you really want to be tricky. Try to trick them, use ‘go’ often as well. If your swimmers launch off the blocks on the wrong word, they are ‘out’. Regardless, everyone does a 25 sprint after leaving the blocks, then walks back around to repeat the exercise. If you find yourself with several competitors at the end, start eliminating whoever was last in the water. Likewise, if you use ‘go’ and someone doesn’t go, they are out.

Swimming skills being improved: loaded legs on the blocks ready to fire, anticipating the correct starter, speed.

In the past, I have let this game run anywhere from 10 to 20 minutes depending on where we were in the season. Longer if closer to championship season, shorter if we were in early season training.

Bonus: relay mix up

Put a fun spin on relays. Relays are inherently fun but what if……you did a cap relay!? Each starting swimmer wears all the swim caps from their team on their head. When they finish their leg, all the caps come off and go on the next swimmer. I’ve not seen so much fun and laughing as I have doing these at the end of a long workout. If you are concerned about the kids’ caps ripping, invest in game caps that you keep and store. Parent’s will appreciate it!

As a coach, swimmer, and parent, I don’t always agree with the idea that practices need to be all work and no play. Play is a healthy expression for kids, and the willingness of a coach to make practice fun and challenging shows great character. So, how do we leap outside the box of Marco Polo, sharks and minnows, and water polo?

Answer: training games! I’ve got a few favorites, maybe one or two might be new to you. I’ll detail a few games a week and take ideas from comments. If you have anything you’d like to share, please do!

Blue vs Orange (or whatever your team colors might be)

Divide your group in half (make an effort to keep them even). You can score points through a whole practice with rewards at the end, or you can use it for individual sets. Two of my favorite sets to keep team tallies with are as follows:

Widths: For use in an eight lane pool. Fins for those12 & under - those 13 & over go barefoot. They are swimming the width of the pool, so under the lane lines, wall to wall. Complete four rounds of five widths where swimmers remain underwater in a streamline doing dolphin kick. After each round of five, reset with a :30 second to 1:00 break. Have one color be in the first group, and the second group will be the remaining color. Run them 10 seconds apart. Reward each team with one point for each swimmer that makes their widths.

Descends: Say your main set is a series of swims where the athletes are challenged to get faster with each repeat. Add a level of fun and competitiveness with tallies and teams. Again, for simplicities sake, let’s say your set is 6 x 200’s descend 1-3 twice, the second round faster than the first. A big dry erase board adds a whole new level to the challenge, if you have one use it! Award points on round one if a swimmer descends #1 to #2, and #2 to #3. The second round issues a dual challenge, they can still earn points for descending one to three, but those points double if round two is faster than round one with each repeat.

So, how do you reward the winners?

That’s up to you, but make sure this is something desirable to your swimmers. Sometimes simple declarations of, "You are the winners today!" is enough. Maybe they get out five minutes earlier than the other team and do some stretching, or maybe they get to do relays while the other team has to complete another set. Tangible rewards in the form of a treat are okay on occasion, but keep in mind they don’t need to be sugared up regularly.

Whether you are packing for yourself or supervising your children, making a checklist and having extras is a great start to preparing yourself for a day of fun and fast swimming. Read our tips below for what to pack for your swim meet.

Indoor or Outdoor Swim Meeet?

First, is your meet indoors or outdoors? Also what time of year is it? If you are swimming outside packing sunscreen, a hat, sunglass, and a long sleeved thin shirt for protection are all a good idea. You will probably want to leave your clear goggles at home and opt for a dark colored or mirrored pair to help block the sun. Bringing sandals or flip flops is also a good idea.

If it is winter or fall, bring layers, and don’t forget your parka either! An insulated thermos of warm tea might be a nice comfort as well. Keep your feet and head warm too, by wearing the right kind of footwear and hat. If it is cold, fuzzy boots are great but at least sneakers and socks, a knit hat too. Losing heat from your head and feet will harm you.

Bring extra of everything to Your Swim Meet

Two pairs of goggles, two caps, even two suits. Certainly a few towels as well. Having extra is far better than needing something and not having it. However that doesn’t mean pack your bedroom.

Snacks and fluids, the more portable the better, toting around a small cooler may not sound so great, but cold water does! Regardless of your event’s timeline, bring ample fluids. It isn’t uncommon to see swimmers hauling around a gallon of water. I challenge you to not only bring one, but to drink the whole thing!

Extras to Pass The Time at Swim Meets

Music to help pass the time or a deck of cards, a book perhaps, but avoid gaming devices! They can be time sucks and a big enough distraction to miss a race. This may not apply to our master’s swimmers, but definitely our kids. As a coach I have seen it happen countless times. Be social, hang out, and chat with your friends and teammates to pass the time.

And finally, remember to bring dry clothes for when your day is done, so that you can get out of that wet suit.

Hope you have a great meet!

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
• 5 Ways Swimmers Self-Sabotage
• Summer Swim Training: 5 Tips To Keep It Fresh!
• The 7 Habits of Highly Effective Swimmers
• Raising a Swimmer – Part II: 11-12 Years

August 2015 will be quickly upon us and all year round swimming organizations shall be clamoring to bolster their rosters with new members. For some programs, a pipeline has already been established with the summer league programs in their area. But for other teams, the opportunity to attract athletes from summer clubs has not been explored. This article will provide interested coaches with a simple 4 step process to attract summer league talent to their team.

1. Make the decision to build a relationship with a summer program in your area: While many head coaches are not willing to coach a summer program there is probably a younger assistant on your staff who will gladly accept the challenge of running a team. And with some networking, you will likely learn that some of your current families have solid connections with the summer team. Once you determine the leadership at the summer pool, set up a meeting with them and extend the offer for your assistant to run their team. A seasoned year round assistant coach can be quite an attractive option to a summer program and likely can result in a hire.

2. Develop a structure and framework for your summer program: Many summer programs are run by well intentioned high school/college aged coaches with limited swimming knowledge. Position your assistant for success and help develop a framework for him or her to follow during the summer. This pre-planning and structure development will become immediately evident to the families on the team. A focus on fundamentals, coupled with a mix of fun and fitness is a proven formula in the summer realm. While the summer season is short (generally 6-8 weeks), you can focus on fundamentals and technique for the first portion of the season. This will pay dividends not only in performance during the meets but also in families wanting to learn more about year round swimming. Teaching fundamentals and technique should become one of the cornerstones of your summer team.

3. Make a statement in the pool: Nothing helps more with attracting athletes to your year round teams than seeing and achieving success in the pool. By having some of your current year round athletes compete in the summer league meets, this will create a definite buzz on the pool deck. “Who was that kid? How do they swim so fast?” And if your year round families are in attendance at the meet they can answer those questions for you. “Thank you for the compliment. That is my son and he swims for Coach X year round at the city pool.” Nothing is more powerful in attracting new athletes to your club than word of mouth from parents. The other facet to consider is that by teaching fundamentals to the summer team the overall performance of the athletes will improve. And as athletes garner more success in the water this can very well lead to greater interest in year round swimming. And if you can secure a championship or completely transform the success of the entire team as compared to previous years then this will help your recruiting efforts as well.

4. Provide an informational meeting/open house for interested families at season end: While you cannot make recruitment for your year round program your sole focus for the summer, you can mention to families at the end of the season that you are going to have an informational meeting/open house for families interested in learning more about year round swimming. The families are excited about the success they have achieved over the past 8 weeks and many will be interested in what you have to offer. One creative way to approach this meeting is to have some of your advanced swimmer demonstrate various strokes and techniques to the crowd. Following the demonstrations you can have the interested new swimmers compete in fun relays and games with your year round kids while you have a question and answer session with the parents. During this Q&A you can extol the virtues and strengths of year round swimming and your organization while the kids are having a blast in the pool. This meeting format has proven to be quite successful and can help lead to greater enrollments for you in August.

Good luck to all of the coaches out there this summer and best of luck to the year round programs during registration in August. With some initiative and planning, you can greatly reduce your stress related to attracting new members. Once you establish a solid foundation and culture, a well run summer team can become a huge positive force for your year round club. As with every goal in life, it all begins with the decision to start. So get out there and create success for your team in the years to come with a solid summer league pipeline.

***

Written by Spence Royer. Spence Royer is a USA Swimming and AAU coach living in Southeast Missouri. Spence is a collegiate All-American in backstroke and also an All-State swimmer in multiple events. His passion is creating lifelong swimmers who are successful both in the pool and out. Spence blends the concepts of fitness, fun, and fundamentals in his competitive swimming programs.