Author: kylevergnanomcrae@gmail.com

Categories
Lifestyle Sports Swimming

How Swimming Has Affected My Life

6 swimmers swimming at the camera underwater

I’ve been swimming for 9 years now, and it’s really had a positive impact on my life, such as allowing me to meet friends that I’m extremely close with. Swimming has also allowed me to grow as a person. And finally, swimming has allowed me to obtain a great level of fitness.

How has swimming made me great friends?

Swimming has allowed me to grow really close with my teammates and create special bonds with them that you won’t really find in other friendships. I spend roughly 20 hours a week training with my teammates, which has allowed us all to grow very close. The reason that my friendship with my teammates is so strong is because of many reasons such as our shared experiences, if im dying in practice so are they and we push each other to do better, we push each other to put in more effort than we believe we can, we push ourselves to make the last 100 faster then the previous one and we help each other grow as athletes.

How has the sport allowed me to grow as a person?

Swimming has taught me a lot of life lessons, but the most important one I’ve learned is that hard work really pays off. Swimming has taught me that if I want to improve, I have to train my ass off and be consistent, every day that I skip a practice or that I decide to slack off is a day that everyone else gets to improve more than me, it gives them a slight advantage to beat me. Another life lesson it’s taught me is patience, hard work takes time,Ii could go 4 months without seeing progress and then out of nowhere I will get a huge best time, it’s taught me that even if I dont see results right away, I really am improving, andIi just need to be patient.

How has swimming improved my fitness level?

Swimming is a lot of work, I have 8 2-hour in water practices and 4 1-hour gym practices a week, in swimming I train every muscle in my body and have a much higher endurance than most other athletes. In the weight room, I train my muscles and strength. In swimming, I’m getting the best endurance training there is, andI’mm also getting bigger muscles from my gym sessions.

“Swimming hasn’t just made me a better athlete—it’s helped me grow as a person, build lifelong friendships, and discover what hard work really means.”

Categories
Diet Dinner Lifestyle Lunch Sports

What kind of foods should a long distance swimmer eat?

Crispy Salmon with asparagus I cooked in butter and orange juice that I made during my training camp in Arizona

Diet is one of the most important things for athletes, as it’s our source of energy. Being a long-distance swimmer makes it difficult to eat enough food in a day since we burn so many calories, but it’s really important that I eat enough food and that I’m eating good food.

What should I eat as snacks?

Before practices, an ideal snack is some sort of quick carb, such as fruit. This helps fuel me for practices and ensures I have enough energy to perform well. After a practice, it’s best to eat some sort of protein to help the recovery process, such as nuts, Greek yogurt, cottage cheese (ew), peanut butter or even beef jerky. Eating some sort of protein is essential post-workout as it aids in muscle recovery and repair. Throughout the day, I usually try to get in healthy fats for sustained energy throughout the day. This really helps me when I have school after a morning practice. I usually try to have nuts or peanut butter.

What should I eat for lunch?

For lunch, I usually try to have something lighter so that I don’t feel like I need to puke during intense practices. These meals usually include a lean protein and simple carbs. Ideal meals are chicken and veggies, fish and veggies or even turkey sandwiches. It ensures I have the essential nutrients to keep me going throughout the day and be fueled for my practices without feeling extremely sick.

What should my dinner look like?

For dinner I go for lots of protein to help recover from intense practices, I also have more complex carbs since my body will have time to break them down during my sleep and downtime and i dont risk feeling sick before a practice, these meals can be fish with mashed potatoes, beef and rice, breaded chicken, anything that will help me recover while also ensuring i have enough energy for my morning practices.

“Eating the right foods isn’t just about energy—it’s about helping my body recover and perform at its best.”

Categories
Competition Sports Swimming

How does a swimmer prepare for competitions

Swimmer swimming butterfly at the University de Sherbrooke pool
my friend swimming fly at the University of Sherbrooke pool

At competitions its important to be prepared, this can make the difference between having a good competition and a bad one. In order to be best prepared its important to have a pre session plan, a plan for during a session and a plan post session.

Whats my pre session plan
The night before my competition I make sure I eat really well and make sure to get in all my essential nutrients, I also make sure to stay properly hydrated. Once im in bed i spend about 30 minutes visualising my races and creating a clear plan for each race I’m doing that session, I try to imagine every lap, I try to visualize when i plan to negative split (faster 2nd half), I try to visualize every wall, every underwater so that I have a clear idea of how I’m going to do that race.

Whats my plan during a session
During a session I make sure to get a very good warm up before every race, i usually to do around 15 minutes of land work to activate my muscles and avoid injuries and then i go in the water and swim around 600-1400 meters depending on what race im doing this way I can ensure that im prepared to race and won’t feel like crap before getting in the water. Around an hour before the race that I decide is the most important of that session I try to get some caffeine in my system wether it come from caffeine pills, pre workout or an energy drink, however when I’m about to swim an 800m free, 1500m free, 400 IM or 200 fly which are some of my main events I try to not take any caffeine or at least limit the amount i take because if my start is too energetic and explosive I wont have enough energy to finish the race. Around 10-15 minutes before my race i try to have a quick snack that has a good amount of simple carbs to give me fuel and also make sure i feel well during my race, my go to fruit or fruit snacks as they are easy to digest and give me proper energy. And once im ready to race I put my headphones on at max volume and play music that pumps me up and gets me ready to race.

Whats my post session plan
After a session my plan depends on wether its between a prelims and finals session or if its at night before the morning session. If its between prelims and finals then I try to eat protein and some kind of carb thats easy to digest so that i dont regret it once finals comes around, i also try to spend 15-20 minutes using a foam roller to loosen my muscles. Once I’m done eating and rolling out I try to do something relaxing like watch tv, naps are also great but taking a nap that lasts longer than 30 minutes will actually have a negative impact on my performance since it can risk entering deep sleep which will leave me feeling tired and groggy which isnt ideal before swimming. If its after a finals session i try to eat a good and balanced meal with high protein, complexe carbs and healthy fats, I then spend around 15-20 minutes in my hot tub to help my body recover then i take a hot shower and go to bed, i try to get at least 7-8 hours of sleep so that i feel good enough to race early in the morning.

“Eating the right foods isn’t just about energy—it’s about helping my body recover and perform at its best.”