Useful Resources

Tips for improving Technique

Good technique is the foundation of faster, more efficient swimming. Small adjustments to your stroke, body position, and timing can make a big difference in the water. Whether you're working on your catch, your kick, or your turns, the resources below will help you refine your skills and swim smarter.

Backstroke

Lie flat on your back with your hips high and your head still, eyes looking straight up. Rotate your body from side to side as you stroke, keeping your arm straight on entry and bending it to push the water towards your feet. Kick steadily from your hips with pointed toes, and keep your core engaged to stop your hips from sinking.

Breaststroke

Timing is everything in breaststroke: pull, breathe, kick, glide. Start each stroke in a streamlined position, then sweep your hands outward and inward to your chest as you lift to breathe. Drive your heels back and around in a circular kick, then snap your legs together and hold the glide before the next stroke.

Butterfly

Butterfly is all about rhythm and body undulation. Drive the movement from your chest, creating a wave that travels through your hips to your feet. Keep both arms moving together, entering the water shoulder-width apart with a strong catch and pull. Two kicks per stroke cycle—one as your hands enter, one as they push past your hips.

Front crawl

Keep your body flat and streamlined, with your head in a neutral position looking down. Rotate your hips and shoulders together as you stroke, reaching forward to catch the water with a high elbow. Kick from your hips with relaxed ankles, and breathe by turning your head to the side as your arm recovers—don't lift it.

Nutrition & Health

Swimming places big demands on your body and mind, so looking after yourself outside the pool is just as important as the training you do in it. Eating well, staying hydrated, getting enough sleep, and allowing time for recovery all play a part in keeping you healthy and ready to perform. Mental wellbeing matters too—managing pressure, staying motivated, and knowing when to rest are all key to enjoying the sport and swimming your best. The resources below will help you make good choices to support both your physical and mental health.

https://www.swimming.org/sport/health/performance/

https://www.swimming.org/sport/health/young-swimmer-health/

https://www.swimming.org/sport/mental-health-advice-swimmers/

A Beginner's Guide to Swimming Galas

If you or your swimmer is new to competitive swimming, the world of galas can seem a bit bewildering at first. This guide explains what to expect and how to get started.

What is a Gala?

A gala (sometimes called a meet or competition) is an event where swimmers race against others, usually from multiple clubs. Galas range from relaxed club events to large regional championships. The main aim for most swimmers is to achieve a personal best (PB) time rather than win medals—though those are nice too!

Levels of Competition

Swim England licenses competitions at different levels:

Level 4 galas are a low-pressure starting point; annual club championships are usually at this level and intended for every member of the club.
Level 3 events are aimed at developing swimmers. Many have "no faster than" (NFT) entry times, making them ideal for beginners or those building experience. Swimmers with no recorded times can usually enter.
Level 2 events require swimmers to have achieved certain qualifying times.
Level 1 events are the most competitive and take place in 50m (long course) pools.

Short Course vs Long Course

Most local galas are held in 25m pools (short course). Long course galas use 50m pools—fewer turns mean times are typically slower, so conversion tables are used when comparing.

Choosing Which Events to Enter

When a gala is announced, you'll receive details including eligible events, entry times, dates, and fees. Consider:

Your swimmer's current times and the entry requirements
How many races per session is manageable (two or three is sensible for most)
Whether the dates work for your family

For newer swimmers, 50m and 100m races are often good starting points. If unsure, ask a coach.

Team Galas

Occasionally swimmers are selected to represent CCSC at team events or leagues. If your swimmer is selected, please confirm availability promptly—and let the team manager know as soon as possible if plans change.

What to Bring

Pack light but be prepared:

Costume or trunks (plus a spare)
Goggles (plus a spare pair)
Club cap
Club t-shirt for poolside
Flip-flops or poolside shoes
Water bottle and light snacks (bananas, cereal bars, pasta pots)
A small bag—space is often limited

On the Day

Arrive in good time for warm-up and check-in; you must let a Team Manager know if you are running late or unable to attend.

Swimmers sit together as a club so coaches can find them easily before races. When called to marshalling, swimmers should go promptly. After each race, they return to their coach for feedback.

Results are usually posted by age group. If a swimmer is disqualified, the reason will be listed—don't worry, it happens to everyone and it's a learning opportunity.

For Parents

Spectator entry may have a small charge. Galas can be long days, so bring something to read or chat with other club parents! Swimmers under 16 must have a responsible adult present throughout.

Getting Involved

Galas rely on volunteers to run smoothly. If you'd like to help as a timekeeper, marshal, or official, speak to a committee member—training is provided and it's a great way to be part of the action.

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