2. PASSION PROJECT Claire Forrer

3. STEPS AND TECHNIQUES ON HOW TO IMPROVE IN A 50 METER FREESTYLE SPRINT IN SWIMMING.

4. HEALTHY FOOD On the night before your race a good healthy dinner is a great idea to keep your stamina at the highest state for the next day. For example, pasta, rice, potato, steak or any kind of carbs and proteins. On the day of your race try to keep your breakfast simple and light. Such as cereal, fruits and yogurt. Muesli bars or protein shakes are great for snacks between races.

5. GOOD SLEEP Between 9-10 hours of good sleep is one of the best preparations before your racing day. Go to bed as soon as possible so you are fresh and pumped for the next day.

6. STRETCHING -Before you start your race you should do some stretches to prevent injuries and stiffness through your body while you’re swimming. You can do this while marshalling or before marshalling. -Arm stretches - Leg stretches -Back stretches -Skipping -Dips -Squats

7. PREPARATION BEFORE RACE Before you race drink lots of water and listen to motivational music. Drink at least half or one bottle of water before your race. I don’t like getting distracted and nervous before I race so I listen to music and think about my R.T.C ( rhythm, timing and continuity ).

8. DIVE It is very important to get a strong explosive dive. This very first part of the race can contribute to a much better result in the end of the race. Make sure that you dive in with your head first and don’t dive too deep or too shallow but just in the middle. As a swimmer I still practice on improving my dive by lengthening it and really making it strong and explosive.

9. UNDERWATER DOLPHIN KICK After your strong dive, your kick underwater is also very essential. This can also push you ahead if you do it correctly.

10. BREATHING Try your best to keep your head down for most of the race. Because from my experience in swimming every breath I take makes me loose a bit of my momentum in my kicking and that will definitely slow down your race. Also, try to not look up too high while breathing. This will also make you loose your momentum.

11. STROKE Your stroke should be very strong and explosive like your dive. This is not a long distance race so try to use your full energy throughout the whole race. Keep it fast and strong. You might not understand this but, try keeping your elbow higher than your hand and don’t drop the elbow. This will make your pull weaker and less effective for your swim.

12. LAST 5M OF THE RACE On the last 5m of the race you might feel very tired. Even if your not, really push yourself and swim as fast as you can until you can’t go any faster. Your time will probably only improve a bit but that is still a better time. I also normally hold my breath for the last 5 m ( at the flags ).