Stamina is the ability to sustain physical or mental effort over a period of time without becoming exhausted. Swimming is a physical AND mental game!! What are some exercises or tricks you can do to build it? 1. Do not breathe until 3 strokes AFTER you flip turn before bilateral breathing. This helps train your lungs to endure more and will soon become a habit 2. Utilize kick boards AND pull buoys to enhance muscle strength so when you actually do the stroke, it will feel much lighter 3. Do multiple drills and continue to elongate the duration of them 4. Push yourself harder by not taking as many breaks (mental strength!!) Your body and mind can endure more than you think!!!

Many people BELIEVE that swimming is hard or tiring. Train your mindset that you are doing your mental and physical health a huge favor!!! Keep pushing, even when you think you can’t. It just takes “one more stroke”, “one more lap” and then BOOM, you’ve never swam more in your life!!! It’s you against your last swim. PUSH!!!!! How grateful it is that you can swim regularly and take care of yourself!!

You know how to utilize macro and micro nutrient dense foods, but what do you eat BEFORE a swim? It's what I call QSL! Quick carbs (meaning easy to digest) + Small portions + Low fat = POWERFUL SWIM!!!! - I see great results in myself and my clients when you eat around 1 hour - 30 minutes before a swim. - Simple carbs/ sugars that are quick to digest! These are a great way to have quick and sustainable energy for the entire duration of the swim. Examples: 1. Banana, nut butter (add honey if needed) 2. Oatmeal and fruit/ Oatmeal and banana (careful on how much, sometimes can be too heavy) 3. Protein smoothie with frozen fruit, banana, protein powder, nut butter 4. Slice of toast with jelly or honey 5. Granola bar 6. Sports drink if low energy but not hungry Try to eat small portions and not too much dairy!! What's the sweet spot? A meal 3 hours before, and a snack 30 - 60 minutes before! Have any questions? Ask away!!

If you are constantly struggling to get a breath but your ear is glued to your arm pillow... this small trick may change the way you swim!!! Instead of looking to the side, look slightly behind you and look at your toes!! Keep your arm pillow on the surface of the water still. This allows more of an open body position, keeping you afloat, and able to take that breath. Keep swimming!!! You are doing amazing.

In our new course "High Performance Swimming" that can be opened on level 2, we have our series "How to Stay Consistent", "How to Fuel", and "Weight Lifting" that is coming soon. Here is an early access for our nutrition tracker you can use to enjoy balanced meals and track both your macro and micro-nurtients daily!! Let me know if you have any questions!!