Preparing to Win

When I was 9 years old, racing In Mumbai, my coach told me that I would never get over the nervousness I felt on the starting blocks, no matter how many times I raced. I didn’t believe him at the time, but looking back over twenty years of competitive swimming, I think, I have to agree with him. I was as nervous for my first race at 7 as I was for my last one at 27!

Many swimmers do better in training, where there is little pressure, and end up clocking slower times at meets when it matters most. The best athletes in the world, however, figure out how to be at their physical and, more importantly, mental best when it really matters. Through my competitive career in the pool, though the nerves never left, I got consistently better at dealing with the stress of competition, the excitement, and the pressure that inevitably comes with it.

There are only two ways you are ever going to approach a competition. One is stressed and scared, and the other is excited and waiting to get up there and win! I tell swimmers that I train, that you have to consciously develop the skill, just as I did over a period of time, to recognize the nervousness, excitement and all the pressure of expectation that exists, and use that energy to drive you to do your very best on race-day. This is as important as the hours of physical training you put in to be your best.

I often joke with swimmers about how we train several kilometers through a training week, and come race-day, swim so little! So, we must love racing because it is so much less work. Most laugh and agree, and there are a few who admit that race prep and race-days are what they hate the most !

So to start the year, I’m going to share some thoughts on how you can prepare and deal with stress leading up to race-day to race better. My advice comes from what I’ve learnt through training with some of the best coaches in the world, observing what the world’s best did at big swim meets, as well as figuring out for myself, little ways and means of distracting from what isn’t good for my focus, and paying attention to what really is!

Dubai Dairies - Part 4

I started swimming at 7, and loved competing, so becoming a professional swimmer was meant to be. I was fortunate that the passion I felt, translated to success and I became one of India's best in the sport. I've recently taken up a new sport - Golf, and now dream of tasting the same success in this as well. My golf coach, Justin Parsons, is based in Dubai, and teaches at the Butch Harmon School of Golf, which trains some of the world's best golfers today. This means I get to Dubai quite frequently, and along with my golf training, because I love to travel, am becoming quite the expert on the many entertaining things this incredible city has on offer.

Given my affinity for the water, it's not surprising that one of the things I've really enjoyed in Dubai is the interactive programme for guests at the Dolphin Bay in Atlantis, the Palm where you can get up close with some of their Indo-Pacific Bottlenose dolphins in a beautiful 4.5 hectare environment.

Maybe it's their seeming smiles, or tales of friendliness that surround this mammal; perhaps it's their incredible intelligence or their emotional connect with humans, but something about dolphins has always fascinated me. As a professional swimmer you learn to live by the clock, and all your effort is geared to getting as streamlined as possible, to building power and reducing resistance, with the goal of cutting that minuscule fraction of a second from your race time. So when you see a dolphin, do a 100 meter dash in just over 10 seconds, something that you know as a professional swimmer, would take the fastest human being about 4 times as long to finish, you're bound to feel a splash of awe and wonder for these extraordinary animals.

With seven interconnected resident pools and three interaction lagoons complete with temperature controlled water, sandy beaches and landscaped gardens, I think these dolphins have it really good, much better than many of the training facilities for pro-athletes back home! So I wasn't surprised to hear that the dolphins at Atlantis have not only reproduced in the absence of a formal breeding programme but also are expected to live much longer than they might in the wild.

5 tips on how to Swim a great Freestyle

Olympian Swimmer and Arjuna Awardee, Rehan Poncha, often starts his SwimSmart clinics talking about the importance of looking good in the water. Whether you are a competitive swimmer or just swim for fitness or fun…here are 5 quick tips from the ace swimmer on how to swim a great free-style...

Hello! This is one of my favourite strokes and here are my top 5 tips on swimming a great freestyle.

1. KEEP A STEADY HEAD: Your body does what your head decides! In life and more so in freestyle. The steadier your head is, the more stable you will be in water. The dry-land exercises I teach in my clinics help to master this technique of keeping the head steady while rotating from your hips. People are often so worried about being technically correct with their arms and legs; they forget that in this stroke, balance comes mostly from two parts of the body - the head and the hips. So conserve your energy, work on developing stability of the head, eyes looking down at the floor of the pool, body parallel to the floor of the pool, head in line with the spine with the forehead submerged.





2. BREATHE EASY: Great swimmers look very relaxed in water. One common error I find during stroke correction sessions is that swimmers rotate their heads, very suddenly, to one side and also very high for inhalation. This not only destabilizes the entire body, it wastes a lot of energy. I like to ask if the oxygen up in the sky is different from that just above the water. Since its not, why make such an effort? When you do this, your body acts like a see saw, and your legs drop creating a lot of drag. Instead, turn on your side, and let your head rotate gently a little further until your mouth clears the water, and it's as though your head was resting sideways on a pillow. Inhale, and return to the head down position, where you exhale continuously underwater.