Before Training - It is good to warm and stretch your muscles before training to warm the body through and prepare it for exercise.

• To do this you can do blood flow exercises such as arm circles, squats, light jogging.

• And stretches for areas such as calves, quads, biceps, triceps, back.

• All Stretches should be held for a minimum of 8 seconds.

• All stretches should be felt but should never hurt.

• Avoid a heavy meal within an hour before the session.

During Training– Before returning home.

• Always bring a drink to training (Preferably water or fruit squash)

• Always arrive on time with any kit you may own (Float, Pull Buoy, Flippers, Hat, Goggles and Drinks Bottle)

• Ask questions if you are unsure

After Training– Before returning home.

• Collect your belongings and rinse with fresh water to prevent them from developing odour.
• Drink plenty to re-hydrate your body.

During A Gala

• Always wear Sherwood Kit.

• Bring plenty of drinks to remain hydrated throughout the event.

• Eat high energy snacks such as Bananas, Jelly, Lucozade drinks and high energy bars.

Technical Tips

• Borrow books, videos and information from the club library to help you to improve your strokes and analyse strokes of professional swimmers.

Log Books- whether it be during each training session or for personal best times

• Take regular notes on training, sets and make targets to improve on in the future.

Set Targets- whether it be during each training session or for personal best times

• Set realistic short term goals.

• Once goals are achieved, sustain them and look to progress further.

• Ask for help with goal setting from your coaches.