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Competitive swimmers are known for their V-shaped figures with broad shoulders and smaller waists. To obtain this shape, you need to have a well-balanced diet with a variety of fruits and vegetables. You should also complete regular and vigorous swimming routines. Shoot for your target heart rate, which is 220 minus your age. Competitive swimmers focus routines around building strength, stamina and cardiovascular fitness. To improve speed and swimming efficiency, swimmers also incorporate exercises focusing on technique.
Breakfast and Diet
Your body needs energy to burn to train at high intensities. Don't skip breakfast. People who eat breakfast make better food choices throughout the day. Low-fat yogurt, eggs and whole grains provide you with B vitamins and the energy boost you need throughout the day and during your workout. Eat foods containing B vitamins as your body expels them quickly. Many vegetables and dark leafy greens contain these nutrients. Avoid processed foods that are often high in saturated and trans fat.
Although you may not notice sweating as readily as working on dry land, you still need to pay special attention to staying hydrated. Drink plenty of water. You can incorporate sports drinks, but notice that many of these may contain sugar, which could give you a вЂњhighвЂќ and then a вЂњsugar-crash.вЂќ Water transports the nutrients from the foods you eat to the rest of your body, so you should drink plenty of water throughout the day - not just right before and after you exercise.
Freestyle is the most commonly swum stroke, but it can cause shoulder injuries from repetitive arm-stroke movements. To strengthen muscles and help keep joints in place, you can perform dry-land practice through weight training such as lat-pulls, butterflies with weights, and overhead press. You should also incorporate other exercises that strengthen the abdominal muscles, which supports proper body alignment in the water. Exercises include sit-ups and crunches. You can also complete squats and lunges, which target core muscles but primarily work leg muscles. Complete 10 to 15 repetitions of each and complete two to three sets.
To build stamina, incorporate swimming freestyle at increasing speeds and intensities. Start by swimming at a slow pace and build your intensity until you are swimming at an all-out sprint. You may start by swimming in 100-m increments. Swim each 25 m faster than the previous. Beginners may start by completing 300 to 800 m, intermediate swimmers 800 to 1,000 m, and advanced swimmers 1,000 to 1,600 me, or one mile.