Equipment

The new high-tech swimsuits will give you an advantage in competition, but you must make sure you use a suit that has been approved by FINA, or you risk your records being nullified. You also need to ensure your suit is a good fit. Swim a practice race in an identical suit before the big event, checking that it does not inhibit your propulsive actions.

Short hair is an advantage in swimming, as long hair forms a lump under the cap which causes extra drag. A good tight cap without wrinkles provides the least drag and, often, a second cap over the top of the first provides an added advantage. Goggle straps should be worn under, not outside, the top cap.

Starts

A swimmer leaving the starting block travels through the air at a velocity of over four metres per second (often almost five metres per second) which quickly reduces to less than two metres per second once under the water. You should take care to minimise this loss in velocity by following these steps:

1. Hold your body rigid and enter the water through a small hole.
2. After entry, arch your whole body to change your direction from downwards to upwards.
3. Do not commence kicking. Instead, retain a streamline position until your velocity reduces to your maximum underwater swimming speed.

When you are more than 30 centimetres under the surface of water your body does not experience wave drag, which reduces your velocity, and therefore there is an advantage to swimming a full 15 metres under water, if you can master good underwater propulsion.

Using a track start on the new starting blocks (with your rear foot on the inclined foot plate) offers a definite advantage over both grab and conventional track starts, but this is a technique that requires practice in training before being used in competitions.

Turns

Often a race is won by good turning technique, so ensure you practice your turns when training, rather than resting on the wall.

When approaching the pool wall, judge your distance using the T on the floor, rather than the T on the wall. The action of your legs as your feet touch the wall should be a single contact and push action, rather than contact, steady your position, and then push. Your body should be directed in a streamline position down the lane, not twisted, as you push.

The finish

Make sure you finish the race with a good solid touch. Glenn Houseman missed out on a world record due to a soft touch not registering on the pad. World champions often win races using a well-judged reaching technique up to five metres from the wall.