Gear Care

Swimsuits & swim caps: After swimming you should rinse the swimsuit gently and thoroughly to remove chlorine from pool water. You don't need to cram or use detergent, and it should be dried in a shady area. Goggles: Avoiding scratches is the most important care and anti-fog spray can be applied before getting into the pool. As a daily or frequent lap swimmer, you have several pieces of one kind to rotate in order to reduce wear and tear, and you should replace them every 6-12 months before they wear out. (from simplyswim.com)

Body Care

Warm or cool water showers and hair washes are recommended immediately after swimming to remove chlorine, salt, and other chemicals from your skin. Moisturize afterward to restore your skin’s natural pH balance and protect dryness. (from dermstore.com & outdoorswimmer.com). Light body stretching is also good for relaxing your muscles and preventing stiffness.

Nutrition

After swimming you need to drink plenty of fluid to stay hydrated and refuel your body with healthy snacks and meal like protein bars or protein shakes. Carbohydrates are essential for providing energy during high-intensity swimming. They should make up about 50-60% of a swimmer's diet12. Healthy fats and vitamins and minerals are important for long-term energy and endurance.1,2 When to eat is about 2-3 hours before swimming and 30 minutes within after swimming. (from swimmingworldmagazine.com & swimclubmanager.co.uk)

Next Step

As you improve your endurance and swimming skills you set up a plan for the next stage. You regularly evaluate your practice length and strength so you can reflect on moving onto next stage without getting stressed or injured.