Preparing for swim season

Question
Hello! my name is briana and I have been swimming competitively since i was 7, i am now 16. I have always been a very weak competitor on my team,I push myself but i dont know what holds me back. I have small feet and im pretty short, i dont know if that has anything to do with the predicament, anyhow, Swim season starts in August, I was hoping you could tell me what exercises &diets i can do to prepare for the upcoming season. I really want to improve myself because this will be my first year on the high school team which is much more competitive than my local team. i dont have a pool i can practice in, so if you could tell be land exercises that would be great. thanks!

Answer
Hello Briana,

Being short and having small limbs isn't much of a disadvantage. I've known swimmers half my height that swim much faster than I have. Anyways, the key to swimming is just attending most of the practices. I assume you swim at a club due to your statement on how you started swimming competitively when you were 7. There isn't a definite plan you could follow in order to get better as it varies differently for every person. However, I do have a few tips for you. Along with going to most if not every practice, you should swim with people faster than you, this way it would benefit you and push you to swim faster. Focus on your swimming skills during the entire practice. It's imperative that you get accustomed to initiating the perfect dives, flip turns, and streamlines. Make sure you have abundant rest. Part of becoming a faster swimmer is knowing when to take your breaks and when to rest (However, do not take advantage of taking rest that you do not need). Weight lifting may help just a small amount, but I wouldn't really depend on it. Some coaches depend on weight lifting to build in muscles for swimming. From my observations, I don't think weight lifting works really well, mostly because the muscles that you build through weight lifting are very different from the ones you build during swim. Most importantly though, be consistent with your practices and never give up. At first, if your times do not improve, keep trying harder, simply don't give up. Eventually your hard work will pay off and your times will benefit as a result.

As for your diet, I'm no nutritionist, but from experience, I'd advise you to cut down on some junk food (if you are consuming any at the moment), and really focus on better types of food, such as home cooking. Spaghetti works wonders and if you'd still want some junk from time to time, Pizza is also a good source.

Land exercises really depend on what you're really trying to build and improve on. For freestyle, you should focus on fast arm exercises and legs. For backstroke, really focus on your calf muscle. If anything, working on your legs will benefit all, if not most of the 4 strokes.

Don't be afraid to ask your coach for ways to improve! Don't give up, I hope I've enlightened you throughout my rant.

Good day to you.