Healthy Swimmer | Train Smart. Live Well. Swim Strong.

Today’s Focus

Overview

A simple daily checkpoint to keep you balanced in and out of the pool. Hit one small win for mind, strength, and nutrition today.

Mind reset · 3 minutes Mobility · 10 minutes Fuel before & after

Streak: 0 day(s)

Finish one small thing today, then tap check-in.

Built for: age 12–18 swimmers Educational only · Not medical advice

Coming Next

MVP

Soon you’ll see personalized tracks for:

High school swimmer Age group swimmer Parents Coaches

3-Minute Pre-Practice Reset

Mind

Use this before warm-up or any time you feel scattered.

Step 1: 10 slow breaths. In through the nose for 4, hold 2, out for 6.

Step 2: Picture your first few laps going smoothly—long strokes, easy breathing.

Step 3: Pick one intention: “Long and smooth”, “Aggressive turns”, or “Calm under pressure.”

Do this once before practice or a key set.

Educational only · Not therapy or counseling

Mind Pillars

Mind

Healthy Swimmer will help with:

Pre-race nerves Confidence routines Meet-day resets

Dryland · 10-Minute Core & Shoulders

Strength

Always warm up first. These are general examples, not a prescription.

1. Dead bug – 2 x 8 per side
2. Glute bridge – 2 x 12
3. Shoulder Y-T-Ws (on floor or bench) – 2 x 6 each shape
4. Side plank – 2 x 20 sec per side

Stop if anything hurts · Move with control Educational only · Not a medical program

Strength Pillars

Strength

Future HS+ features:

Age-based dryland tracks Shoulder care basics Pre-race activation

Simple Pre-Practice Fuel Idea

Nutrition

Example (60–90 minutes before practice):

· 1 piece of fruit (banana, orange, or apple)
· A handful of crackers or a small granola bar

Focus is on easy carbs, a little protein, and staying hydrated · this is not a meal plan or medical advice, just a simple example.

Educational only · Not individualized nutrition coaching Encourage swimmers to listen to their bodies

Fuel Up · Sponsored

Partner

Sponsored
Try pairing your pre-practice snack with an electrolyte drink from one of our trusted partners to support longer sets and better focus in the water.

Educational only · Sponsor message HS+ removes ads and sponsored cards

Nutrition Pillars

Nutrition

Future content will focus on:

Practice-day basics Meet-weekend planning Recovery snacks

Community · Coming Soon

Community

Healthy Swimmer will connect:

· Swimmers who want to stay healthy and enjoy the sport
· Parents who want guidance, not noise
· Coaches who care about long-term development, not just times

Private, safe, swimmer-first community Designed for support, not comparison

Healthy Swimmer Ambassadors (HSA)

Leading the Healthy Swimmer Mission

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You’re Early

MVP

You’re seeing the very first version of Healthy Swimmer. Soon, this area will hold:

Parent resources Coach tools Season check-ins

Healthy Swimmer Shop

Coming Soon

Our curated Healthy Swimmer store is almost ready. Get ready for gear, apparel, and essentials from your favorite swim brands—plus future HS merch.

Healthy Swimmer Admin

Founders only

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Mind · Strength · Nutrition

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Welcome to Healthy Swimmer

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