On the day
- When you arrive, check in at the MS Swimathon registration desk.
- You will be given your official t-shirt, lap sheet and will be allocated a lane
- Set up your exclusive team area; be sure to decorate and claim as your own!
- Get ready for an AWESOME day out in support of people with MS!
Here's some swimming tips for you from Australian Swim Team member and MS Swimathon Ambassador Madison Wilson:
- Stay hydrated…you may be submerged in water, but you need to keep drinking water throughout the day
- Stretch, warm up and warm down – swimming for hours on end is a great achievement but make sure your prepare your body and ensure you are not too sore the next day
- Keep up your energy – make sure to eat high carb food throughout the day to keep up your energy levels. But, be sure you give yourself 30 minutes before diving back in the water; avoid cramps!
- Train SMARTER, not HARDER; you don’t need to do long, gruelling workouts to prepare for a swimming marathon. Swimming efficiently can get you just as far using less energy – here are some tips for how to do this:
- Save strokes – stroke efficiency means you are stroking less but going at the same pace. By doing this, you are saving energy. The best way to improve your efficiency is to improve your balance and ‘slippery’ positions, reduce your drag and increase your stroke length, paying attention to fluent strokes that will reduce waves and turbulence in the water. Give it a go – count your strokes in the water and see how much you can improve!
- Volume vs. Intensity – preparing for distance swimming places a high demand on your body. If you increase the volume of training, decrease your intensity and vice versa so you don’t burn out. Low-moderate intensity is beneficial as it helps increase your fitness and allows you to develop good stroke length and fluency habits
- Be consistent – distance swimmers succeed not because they’re fast, but because they can maintain a moderate pace for a long period of time
- Focus on technique while you swim – Good stroke technique will deteriorate during a swim if you’re not focusing on it, and you will exhaust faster and waste your energy. If you feel your stroke getting rough, slow down or stop.
- Train with a friend! It helps to have company while you’re swimming, and you can make it fun by racing each other to practice your newly learnt techniques
- The shorter your hair is the more chance you have for swimming faster because there is less friction – we do not encourage radical head shaves or waxing….but thought it was interesting!