{"id":162891,"date":"2015-12-08T14:00:00","date_gmt":"2015-12-08T21:00:00","guid":{"rendered":"http:\/\/www.swimmingworldmagazine.com\/news\/?p=162891"},"modified":"2016-01-25T08:22:51","modified_gmt":"2016-01-25T15:22:51","slug":"5-ways-to-improve-your-underwaters","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/5-ways-to-improve-your-underwaters\/","title":{"rendered":"5 Ways to Get Over Your Fear of Underwaters"},"content":{"rendered":"

By Annie Grevers, Swimming World Staff Writer<\/em><\/p>\n

If you’re anything like 98 percent of the swimming population, you tip your head back in dismay when your coach says “16 25s ALL underwater.” But underwaters do not have to be such a fearsome thing. Many of your frustrations grow from your mental approach to underwaters. Perhaps if we call them “mermaids” or “mermen” they’d be more fun? Nah. Then you’d just start holding\u00a0mermaids and mermen in contempt.<\/p>\n

So here are a few things to think about when you feel like you’re about to swallow your tongue because your lungs are so desperate for air…<\/p>\n

1.\u00a0Have landmarks…or uh, underwater marks.<\/h2>\n

Underwaters give you the opportunity to get even more intimate with those tiles on the bottom of the pool. You start to notice cracks in the tiny tiles that make up the T at the end of the lane. You see the same hair ball and begin to guess who the bulk of those hairs belong to. Rather than giving in to your mind’s first nudge that you need air, look for a specific mark in the pool. Maybe you have just started attempting to make it all the way across the pool. Find something on the bottom of the pool, maybe a grate or a hair tie down there that can be your temporary finish line. Make it a personal challenge to surpass that mark next time.<\/p>\n

2. Chill out!<\/h2>\n
\"Photo<\/a>

Photo Courtesy: Catherine Ladd<\/p><\/div>\n

So many swimmers begin hyperventilating before they even push off for an underwater 25. It’s like test anxiety, making you sweat before the paper is placed in front of you. Watch any of the best swimmers as they do their 10 underwater dolphin kicks in a race. Their faces aren’t contorted into a hundred lines of anguish. No, they’re calm, almost placid, because they’re so comfortable staying underwater. And they have learned that squeezing every muscle in your body (facial muscles included) is a waste of energy. As you’re searching of ways to keep your mind off your ever-shrinking lungs, mentally scan\u00a0your body head to toe to insure you’re staying relaxed; engaging only the muscles necessary (core, quads, hamstrings, feet).<\/p>\n

3. Redefine Your Streamline<\/h2>\n

Swimmers get a little loose with their definition of “streamline” during underwaters– inserting a few sculls, some nods of the head, flared out elbows, a breaststroke pull under the flags. We’re all guilty. Did you know the number one killer of momentum is a sloppy line?! The moment you decide to check your distance from the wall by looking up is the moment you’ll feel a complete loss in momentum and decide “this is probably a good place to take a breath.” Fight the urge to look up. As you near the end of the length, attempt to hold an even tighter streamline to rocket you through those last five yards.<\/p>\n

4. Uncork the Core<\/h2>\n

Sorry, you cannot get away with becoming a strong underwater dolphin kicker without a strong core. Simply oscillating your shins up and down will move you, but not quickly and not efficiently. In the whip-like dolphin kick, there needs to be a strong hold for a strong return. If your upper body (fingertips, shoulders, core) are not firm, your power has no tension and no direction. Check out Lenny Krayzelburg<\/strong> and Michael Phelps’<\/strong> underwater dolphins:<\/p>\n