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When training it is important to keep a balanced diet, Making sure you get plenty of vitamins and minerals with a variety of foods. A well balanced diet should consist of  carbohydrates, lean meats, dairy and plenty of fruits and vegetables. This will allow you to swim at your peak performance, and be the best athelete you can be.
Carbohydrates
It is  important to include a variety of carbohydrates in your diet, and provide a long lasting source of energy. Simple carbs are beneficial before, during, and directly after workouts, but make sure to eat a healthy amount. Unutilized sugar left over from a workout will be stored as fat. 3-4:1 carbohydrate to protein ratio is an appropriate amount of carbs to protein eaten.

Protein
Many people believe the best way to gain results, and become the best athelete they can be is to consumea  a lot of protein, but that isn't always the case. A little bit of protein can go a long  way. Eating a substaintial amount of protein before a workout give your body the energy to work at it's best, and primes your muscles for recovery. A healthy amount of protein for a swim workout consists of .15-.25 grams per kg of body weight (provided by "Swimming World MAgazine").

Vitamins and Minerals
Vitamins and Minerals are also a substantial part of nutrition and can be found in a multitude of foods. Some of these include...

Vitamins B-1 and B-2, which help your body produce energy, by creating enzyemes this vitamin can affect your heart and nerves functions to a higher standard, and increase your performance

Vitamin C, which acts as an antioxidant. Not only does it protect your body from desease, but also play a significant role in your performance.

Iron carries oxygen through our entire body, along with calcium which improves your bone health and muscle function.

Hydration
Hydration is by far one of the most important aspect of nutrtion, and can be easily overlooked. According to "swimswam.com" Dehydration can reduce the body’s capacity to do work by about 30%. Weight change after a workout should be replenished by water, and the best way to determine how hydrated you are is based on the color of your urine.

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Many coaches and swim programs create sets, and workouts based on capability, and skill sets, from distance, mid-distance, to spriint free, there is a workout for all types of swimmers. But improtant about those workouts?

Distance
Distance works on keeping a steady pace for an extended period of time, usually freestyle.  According to “livestrong.com” by working long distances repeatedly, and elongating stroke to get the largest distance per stroke, swimmers gain, and increase their endurance each workout, giving them a more powerful stroke, faster paces, and a faster end time.

Mid-Distance
Mid-Distance is all about taking the fundementals of distance, and condecing it to create a shorter and faster event. Many distance swimmers, are also quite good at Mid-Distance, as they use the same skills but hold a faster pace. the difference between distance and mid-distance is that in mid-distance the swimmer swims as fast as they can for as long as they can. Building endurance is the cornerstone of mid-distance, and is far more labor intensive.

Sprint
Sprinting is taking a short distance, and swimming as fast as possible for that distance. It requires no pacing, and little to no endurance whatsoever. Sprint events are all about pure speed, and how fast a swimmer can move from one end to the pool to the other. the most important technique of sprints is to keep a fast kick, and fast strong pulls through the water. The struggle comes in finding the perfect match of arm speed, and catch of the water to create the perfect combination of  speed and efficieny.

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Weight lifting and dryland are major parts of swim training, and really improve technique in and out of the water.

Weights
Weight training is definitely a major part of swimming, and builds muscle that aren't always used in the pool. Many aspects of weight lifting only focus on the weight aspect of lifting, and not the technique. according to "yourswimlog.com" swimmers should focus a majority of their time on getting the most efficient range of motion for each individual before they worry about putting a heavier load on. Not only can weight be too much of a problem, but it can cause injury. Technique is the most important aspect of swimming, and will build stroke maturity and stength with proper precautions and technique.

Dryland
Dryland is another big aspect of swimming that athelets usually overlook. doing dryland can easily strengthen baclance, and improve core muscles for a tighter leaner stroke. along with yoga, stretching out muscles and tendons can prevent future injuries, and increase muscle flexability.

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Gear is an extremely impotant part of swim training and is quintessential in any training facility. These various pieces of gear work techniwue,  endurance and muscle flexability, not only to increase performance but also to increase stroke efficieny.

Kickboard
The kickboard is a very basic piece of gear, but is definetely one of the most utilized, and popular pieces of gear. by using a kickboard swimmers can easily work on kicking with their hips elongated, and keeping flexability in their ankles. not only do kickboards help increase kick speed overime, but give swimmers a break from hammering yards.

Pull Bouy
Pull Bouy's go hand in hand with kicking, and work on the pull apect of a stroke. by putting the pull bouy in between the swimmer's legs, the swimmer can pull while keeping their legs afloat. This piece of gear focuses on distance per stroke, and shoulder flexabilty.

Fins
Fins are a frequently used piece of gear that allow the swimmer to kick much faster than normal. Fins not only help ankle flexabilty,  but increase kick endurance. Although there is some speculation that using fins too frequently can lead to injury, they are by far one of the most popular accomidations

Paddles
Paddlles work to create a larger surface area of pull, and create more catch when pulling., Often used wiht pull bouys this combination works on distance per stroke, and is quite popular in distance workouts.

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I am a swimmer, and have been competitively swimming for over 7 years. Not only have I made many friends, and relationships with people through swimming, but it has provided me with a community unlike anything I have ever experienced. I have grown so much as a swimmer, and have accomplished so much in such a time period. Swimming is by far one of the biggest parts of my life, and is a skill I am so grateful to possess

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Student Owned
Picture of myself putting goggles on

Print Source
“For the US, This Olympic Games May Be All about the Swimming Pool.(USA).” The Christian Science Monitor, 19 July 2004.

Online Sources
“Nutrition for Swimmers: The Ultimate Guide to Good Eating and Fast Swimming.” YourSwimLog.com, 24 Sept. 2016, www.yourswimlog.com/nutrition-for-swimmers/.

“Nutrition for Teenage Swimmers: How Much Protein Is Right?” SwimSwam, 10 June 2016, swimswam.com/nutrition-for-teenage-swimmers-how-much-protein-is-right/.

“Science of Performance: Swimming Nutritional Program.” Swimming World News, 29 July 2014, www.swimmingworldmagazine.com/news/science-of-performance-swimming-nutritional-program/.

“Weight Training for Swimmers: A Letter from Your Strength Coach.” YourSwimLog.com, 16 Aug. 2016, www.yourswimlog.com/weight-training-for-swimmers/.

Photos Sources
Editors, Breaking Muscle. “Frogman Workouts Start Today: Strength Training + Swimming.” Breaking Muscle, Breaking Muscle, 23 June 2017, breakingmuscle.com/fitness/frogman-workouts-start-today-strength-training-swimming.

“P2Life Nutrition.” Dr. Ben Carson's Accomplishments, Awards, Honors, and Community Involvement, www.facebook.com/P2Life/.

“Swim Training: Pull Buoy Basics.” Triathlete.com, 10 May 2017, www.triathlete.com/2015/12/training/swim-training-pull-buoy-basics_18810.

SwimOutlet.com. “Speedo Adult Kickboard at SwimOutlet.com.” SwimOutlet.com, www.swimoutlet.com/p/speedo-adult-kickboard-15034/.

SwimOutlet.com. “Sporti Floating Swim Fins at SwimOutlet.com.” SwimOutlet.com, www.swimoutlet.com/p/sporti-floating-swim-fins-23058/.

SwimOutlet.com. “Strokemaker Paddles #1/S Azure Blue (Ages 9-13 & HS Girls) at SwimOutlet.com.” SwimOutlet.com, www.swimoutlet.com/p/strokemaker-paddles-1s-azure-blue-ages-9-13-hs-girls-1231/.

“UCC.” Hydration Check: About Us, hydrationcheck.com/ucc.php.