Not All Professionals Train the Same Way
At the elite level, the way you train depends entirely on your race speciality. AquaEdge coaches tailor everything from your equipment to your nutrition based on whether you are a sprinter or a long distance swimmer.
Equipment: Sprinters
- Shorter fins for explosive kick drills
- Resistance parachutes for power building
- Tech suits designed for maximum compression and hydrodynamics
- Hand paddles with smaller surface area for speed-specific pulling
- Tempo trainers to train at race pace precision
Equipment: Long Distance Swimmers
- Longer fins for sustained propulsion and endurance sets
- Pull buoys for high volume upper body work
- Open water sighting goggles with wider lens for navigation
- Larger hand paddles to build pulling endurance
Wetsuits for open water training in cold conditions
Nutrition Plan
Fuelling correctly is just as important as what you do in the pool.
For Sprinters
- Higher protein intake to support explosive muscle recovery (1.8 to 2.2g per kg of body weight)
- Carbohydrate loading 24 hours before race day
- Creatine supplementation (consult your coach)
- Pre session: fast digesting carbs (banana, white toast)
- Post session: protein shake + complex carbs within 30 minutes
For Long Distance Swimmers
- Higher overall calorie intake to sustain energy across long sessions
- Steady carbohydrate intake throughout the day (oats, rice, sweet potato)
- Electrolyte hydration before, during and after long sets
- Omega-3 rich foods for joint health and inflammation control (salmon, walnuts, flaxseed)
- Pre session: oats with banana and honey 90 minutes before
- Post session: full meal with protein, carbs and healthy fats within 60 minutes
General Rules for All Professional Athletes
- Hydrate with at least 3 litres of water per day
- Avoid processed foods and alcohol during peak training blocks
- Work with a sports nutritionist for a fully personalised plan
Want a personalised nutrition consultation? Reach out to your AquaEdge coach and we will connect you with our in-house sports nutrition team.
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