Distance Swimmer's Struggles

Whether you enjoy being a distance swimmer (I’m not sure many do) or not, we’ve ALL been there. It feels like it takes a long time, but it also seems like it went by so quick. It’s hard, but reaching your goal is addicting. Nothing beats the adrenaline after a race.

1. Losing Count. No matter how long you’ve been doing this, you ALWAYS seem to lose count. You think about everything and anything possible. "What did I eat for lunch?" "That person in front of me at the store was pretty rude." "Crap! I put the wrong answer for that math problem."
2. Break time. Once your meet is up, no one is watching. It’s taking a long time and you know it doesn’t get exciting until the end. This seems to be the prime opportunity for people to check their phone, go get some food, go check out the new suits, etc.
3. Dreaded outside lane. Not only is it bad enough having everyone watch you, but having your coach watch your EVERY stroke. "Yes, I know I’m off pace. Yes, I can hear you."
4. Finding a counter. Your typical counter is nowhere to be found! I’ve been there, it’s happened! They’re reliable, they know you, and they know when you need a little motivation. Luckily, your teammates all have your back.
5. The “slip”. Ughhh! If it’s not your goggles, it’s most definitely your cap. Worst. Feeling. Ever. 

Tips for Waking Up Early

To some, there is nothing worse than having to wake up each and every morning and hoping straight into the water. They would much rather sleep until noon and then begin the day in the afternoon. Yep, this sounds about right. Unfortunately, it just has to be done. Here are ways to help!

Pack your things. If you have to rise early, it is best to prepare your things the night before. This way everything will be ready for you to just grab and leave! Because everything will be ready, you will save time AKA sleep longer.

Prep breakfast. In order to save more time in the early mornings, make sure to have your breakfast prepared and ready. You will thank yourself later when you can sleep longer and not dirty 5 things for breakfast each day.

Hydrate. By drinking 16oz of water immediately upon waking, it’s a surefire way to you rev up your metabolism. Not only that but it also re-hydrates you after fasting and helps flush out any toxins.

Log Off. Before hitting the sheets the night before an early day, refrain from using devices such as cell phone, tablet, or even watching TV. Electrical activity increase resulting in our neurons to race, making it more difficult to fall asleep. Whatever it is, it can wait until tomorrow.

What are your tips for waking up for early workouts?

8 Must Have Stocking Stuffers

With Christmas right around the corner, there is no better time than now to get your last minute stocking stuffers for the water lover in your life! Whether they swim recreationally or competitively, lifeguard, or play water polo – The Lifeguard Store has just what they want!

1.       Swim Spray

2.       Goggles

3.       Swim Caps

4.       Snorkels

5.       Bag Tags

6.       Whistle

7.       Ear / Nose Plugs

8.       Sport Energy Chews

BONUS: Gift Cards

Eating before a Swim Meet

Nutrition plays a very important role for athletes in order to sustain their vigor and perform at their very best. Swimmers need to fuel their body with the proper nutrition so ensure peak performance. We’ve got the secret for what you should eat in order to beat your competition.

Breakfast

Breakfast is the most important meal of the day, especially for athletes. A good, hearty, breakfast will give you enough energy to take on your entire day! Your meal should include complex carbohydrates and protein, as well as some healthy fat. Your complex carbs will give you enough energy until afternoon; a good option would be whole-grain toast, English muffin, or oatmeal. Fruit is also a carbohydrate that will not only give you energy, but also many different nutrients your body craves. To add protein and healthy fat to your breakfast, eggs are an egg-cellent choice! One egg is only 70 calories, but packs the protein! If you have an early meet, it’s important to eat a lighter meal. Grab a piece of toast and a tablespoon of natural peanut butter with a large glass of water.

H20

Every individual should try to aim for at least 8 cups of water daily, but athletes typically need more.  Drinking water has many benefits such as regulates body temperature, detoxifies, protects our joints and organs, and it helps our organs absorb nutrients better. As athletes, water helps us achieve maximum performance. It provides us with strength, as well as aiding in recovery. Beware of sugary sports drinks, as they give you an energy spike but then can leave you feeling lethargic.

Snacks

It’s important for swimmers to keep something to snack on at hand. You never know when hunger will strike! After your races, you will have used some of your energy and you’ll need to eat something to get your energy back where it needs to be. Don’t reach for the candy bar or greasy food, as those items will upset your stomach and not allow you to reach optimal performance.  What you should have on hand include fruit, nuts, pretzels and complex carbs like granola. Like breakfast, these choices will give you the energy you need to perform.

Make the right choices nutritionally, and you will set yourself up for success. Stay away from empty calories such as fast food, pre-packaged, sugary items. Always remember it’s important to eat whole, nutritious items before and during a meet for your best performance. If you eat good, you feel good.

Swimming and Arthritis

Today is World Arthritis Day which raises awareness of the condition and ensures that those with arthritis are aware of the help and support available to them.

Exercise greatly increases not only strength and flexibility, but also reduces joint point. This can be very beneficial to those suffering with arthritis. Typical exercises cause pain on the joints that are very unpleasant. But there are still exercises you can do – swimming and water aerobics!

Those with arthritis often experience pain, stiffness, and swelling which can cause extreme discomfort. Typical exercise such as walking or running can be too jolting on the joints. The benefit of using water aerobic activity is that when your under water, it ‘unweights’ your joints. When you are in the water roughly 90% of your body weight is supported by the water. Water aerobics is a great way to tone and strengthen your muscles. What makes it great is that it’s low impact so anyone can do it! 

Tips for Pool Maintenance

If you are lucky enough to own a pool, you will need to make sure you keep your pool clean and ready for use! Sure you may feel like it takes a lot of work and maintenance, but once you hop in there on a hot sizzling day – it’s worth it! Let’s get going!

1.       To reduce buildup, be sure to wipe down the tile often.

2.       Keep an active eye on the level of the pool to guarantee water level.

3.       Cleaning your filters is a MUST! Your filters especially need cleaned after a heavy storm. This is something that doesn’t need to be done often, so it’s easy to forget! Try doing this ever 4-6 months. Make a memo on the calendar if it helps!

4.       Use a Pool Test Kit 2-3 times a week to ensure proper chemistry.

5.       Skimmer basket(s) and pumps should be cleaned out weekly or as needed.

6.       Be sure to check the Deck-Chlor/Inline Chlorinator once per week for any necessary adjustments.

7.       If you have an ozone unit, keep an eye on it and make sure the light is on. Be careful not to break any connections.

8.       Keep all chemicals in a safe, dry place with no direct sunlight.

Chemical Pool Ranges

·         Alkalinity: 80-150

·         Calcium Hardness: 150-300

·         Chlorine Residuals: Per Label

·         Combined Chlorine: 0-.5

·         Cyanuric Acid: 0-50 ppm

·         PH: 7.2-7.6

Now that you pool is sparkling clean, you can get new pool equipment! Who doesn’t love Fun Noodles! These come in a variety of colors including Red, Blue, Green, and Purple! We also offer other items like Surf and Turf Dive Rings, Turtle in Eggs Pool Game, Water Bombs, and much more!

Choosing a Snorkel

Are you planning your next vacation to a tropical destination? Snorkeling is a great activity for both adults and children to do in clear water! Snorkels use a clear plastic mask as well as a tube to breathe through while floating on the water. Snorkeling equipment is typically using them to see beautiful tropical fish and to observe coral reef. With so many options, there are some things to consider before purchasing.

Since you will be face down into water, it’s important to find snorkeling equipment that best fits! Masks that leak do not work well in water. Seal is one of the most important aspects of choosing snorkeling equipment. After firmly pressing the mask onto your face, the mask should remain unsupported.  Once you have found a mask that properly seals, be sure to check out the field of vision. Some masks allow more to be seen to the sides than others. The better the vision, the more costly the mask will be.

There are some options with the snorkel tube as well. There are typically 3 different designs: Purge snorkels, Semi-dry snorkels, and dry snorkels. Purge snorkels are the generic tubes for snorkeling which may leave you with a mouth full of water. Inferred by the name, you may be purging the snorkel often. Semi-dry snorkels still need the occasional purging, but have a deflector cap at the end to discourage water from entering. The more costly snorkel, dry snorkels, have a cap that automatically closes when submerged. Upon breaking the surface, the cap will reopen as well. These snorkels should not need purged.

When you are ready to use your equipment, you will need to prep your mask. You don’t want your mask fogging up, so you will need to spit on the inside of your mask and smear it around the optical surface. Give the mask a plunge into the water before putting it on, and your set!

Fins are also a great add-on for any snorkeling adventure! Fins cover more area, allowing you to push more water to move quickly in the water. In return, you will see more of the breathtaking underwater life! While large fins have a larger fin area, they are also heavier and harder to maneuver. Keep this in mind when shopping for fins!

The Lifeguard Store has many great options for Snorkels including this Adult Combo Set! This set is equipped with a non-return purge valve for quick expulsion, large barrel for easy breathing and clearing, double-feathered silicone seal, and a PVC mouthpiece. For Fins, check out the MAO Elite Power Fins, which has shorter blades, no-slip footpad, and ergonomic foot pockets.

Swimming While Pregnant

There has been some debate whether swimming is suitable for pregnant women.  As you know, swimming is a great choice for individuals of all ages who are looking for low impact exercise. Activities such as running or weight training are typically not suitable for pregnant women as these are too vigorous.

Swimming is a low-impact aerobic activity that can be very beneficial for you and your baby. Swimming uses your large muscle groups, stretching them with each stroke which in return increases your flexibility! These moves also strengthen your back muscles and helps aligns your pelvis.  Being in the water takes the stress off your joints and gives you the feeling of floating, easing the burden of pregnancy. Since swimming is cardiovascular, it helps increase your ability to process and utilize oxygen which can be beneficial during labor. These are all aspects that can greatly impact your pregnancy.

Although swimming is a great option for swimming, there are still things to be aware of. While you pregnant, please refrain from diving into the pool and do not allow your heart rate to exceed 140bpm. There has also been some concern regarding the chemicals in pools that may harm your pregnancy. On the contrary, Dr. Lebder states, “Chlorine is a very good disinfectant.”

As you can see, swimming is a great choice to stay active during your pregnancy with only a couple concerns. With light activity you can gain strength and feel less fatigued throughout your pregnancy. Just remember to check with your doctor or midwife before hopping in the pool.

First Aid Kits 101

It’s inevitable to have bumps and bruises at a facility like a community pool – it happens! These facilities need to be equipped with the very best first aid kits to treat the injury. The Lifeguard Store carries everything you need from Response Kits to Cold Packs! The most common product is our Facility Complete First Aid Kit which houses 326 different supplies to clean, treat, and protect!

 

Placement

As there are not set requirements regarding the placement of first aid kits, it’s the employer’s responsibility to assess the needs of the workplace. As a general rule, always place the first aid kit unlocked in a highly visible area for easy access.

Inspection

It is the employer’s responsibility to regularly inspect the first aid kit ensuring the proper supplies and noting the expiration date. The owner should replace any expired supplies with new.

We not only carry the highest quality first aid supplies, but we offer then for the lowest price guaranteed! 

Why You Should Be Doing More Kicking

You’ve been working on all of your strokes and your breathing technique, but there is still one thing you need to incorporate – your kicking! A fast, strong kick is the most overlooked skill to improve your speed. Here are 3 reasons why your kick could be the kicker! Get it?

Better alignment

If you have a strong kick, your hips will remain high and in line. The second your kick falters, your hips begin to dip. In return, this leaves most of the work on your shoulders. Having a strong kick, aligns your body keeping it flat while minimizing any extra drag.

Feel the difference

With improving your strokes, you can physically feel the difference in your motion. Unfortunately with your kick, it’s a little harder. Your kicking is happening behind you, whereas your pulls are happening in front of you. Perfect your kick and your shoulders will begin to take on less amount of work.

Fluidity

You can have the best stroke around but if your kick isn’t good, you will be suffering. Once your kick weakens, your hips begin to drop, your body alignment is off, and then you have added drag. Whoa! That is definitely not something you want to happen in a meet. 

Choosing the Right Fin

Have you heard that swimmers can improve their kick strength and speed by swimming with fins? Who wouldn’t want that? That could be the difference between winning and losing a race. With so many colors, styles, and shapes on the market, it may be a bit overwhelming.

Short Bladed

If you are looking for something to help with kick strength, this may be the fin for you. Because of its short blades, it may feel like you’re not wearing a fin at all! If you are just starting out, this is the perfect fin for you as it doesn’t affect kick speed!

Medium – Long Bladed

The Medium to Long Bladed fins offer even more kick strength; however, since they are longer it can affect your kick speed. These fins also allow you to feel each kick, emphasizing your motion. These fins are a great choice when working on dolphin kicks and butterfly.

Monofin

With mono meaning one, these fins are single bladed! If you are focusing on your butterfly stroke, this will help your form. Not only will you perfect your form, but you will also get a great full body workout (legs, core, and back). With using a monofin, you can gain improved ankle flexibility which result in a better flutter kick.

 

There is an official sport called Fin Swimming!

Introducing Children to Swimming

There has been a lot of controversy around the correct time you should introduce swimming to your child. Some suggest beginning as early as 2 months, while others suggest waiting until they are older. There is so much discrepancy because there is not one time that is better than the next.

The most common and recommended time to introduce swimming to your child is around 6 months. By this age, your child will be able to have proper head control and can also regulate their body temperature. They will also be able to handle the harsh pool chemicals by this time.

Although your child was swimming in the womb for 9 months, the pool water will be a very different experience for them. When introducing them to the pool, be sure to slowly enter the water. This will be their first experience with swimming, so it’s important to make them feel comfortable. While holding your child heart-to-heart or face-to-face, enter the water slowly. By being with them and enjoying the water, hopefully they will too!

By holding your child at face level with your shoulders emerged into the water, they will be able to feel the buoyancy of the water. Remember not to cradle them – hold them under their armpits in front of you. As your child gets older and more familiar with the water, you can try other techniques. If you hold your children’s hands and walk backwards, their bodies will float along the surface. This is typically called ‘towing’.

Don’t try to do too much at one time. Children need to be introduced slowly, little by little. Be sure to watch for any signs that depict they need a break such as chattering of teeth or lips turning abnormal colors. The typical length of water exposure of children should be around 30 minutes.

If you are having some trouble with your child enjoying the water, try incorporating some songs or games. If your child has a favorite song, try singing it to calm them down. If they have a favorite toy during bath time, try incorporating that. If the toy floats, it could help them want to reach for it.

Introducing your child to the pool may not be an easy endeavor, but it will be worth the trouble. As they grow older, their summers will be filled with activities with friends including swimming and they’ll be glad to be taught by the best, their parents.  

How to Properly Clean your Whistle

No matter the type of whistle you choose to own, it probably benefits from a cleaning. Whistles that are metal and have peas even require cleaning. If you are unsure how to clean your whistle properly, let us help!

There are a couple ways to clean your metal whistle. One way we recommend is to boil it. First, fill a pot with enough water to cover the whistle. Place the pot on the stove and wait until the water comes to a boil. Insert the whistle into the boiling water for about 5-10 minutes, and then turn off the stove. Once the water cools, remove the whistle from the water and let it dry.

For plastic whistles, you need to be more careful because they are not as durable as the metal alternative. Try using mouthwash to clean your whistle. Simply place enough antiseptic mouthwash into a bowl deep enough so the whistle will be fully covered. Place the whistle into the bowl and soak for about 30 minutes to remove germs. Once you have done this, run water over the whistle for roughly a minute and let it dry overnight.

Be sure to try these methods out and let us know how they work!

Swimmer's Top 5 Summer Struggles

It's summer time and the weather is beautiful, but swimming can put a damper on your plans. You know your a swimmer if you deal with these struggles during the summer!

ONE

When your friends want to go to the pool, but you already spend enough time at the pool.

TWO

When you want to wear shorts or dresses, but don’t want to mess up your drag for taper.

THREE

When you want to better yourself for your future, but you are exhausted and choose to nap instead.

FOUR

When you want to stay out with your friends during the summer, but that 5AM morning practice comes early!

FIVE

When you love the sound of storms, but you know you’ll just have to make up practice later if lightning strikes.