DIVE INTO GREATNESS: 5 POWER MOVES FOR YOUNG SWIMMERS

Whether you’re racing toward your next PB or building skills in the pool every day, one thing’s for sure — every elite swimmer started just like you: with a dream, a cap, and a dedication to the grind. At ENGINE, we’re all about helping young athletes rise, and we’ve teamed up with expert insights (including from the Australian Institute of Sport) to back these five power moves that can elevate your swimming game.

1. Own Your Warm-Up

Before the first dive or drill, your body needs to switch on. According to the AIS, an effective warm-up “prepares the cardiovascular system, improves mobility, and helps prevent injury.”¹ That means dynamic stretches, resistance band work, and light cardio before you hit the water isn’t optional — it’s your launch pad.

ENGINE TIP: Add 5–10 minutes of pre-pool activation using cords, squats, and streamline jumps. Arrive early — leaders don’t warm up late.

2. Race Yourself, Not Others

AIS sport psychologists say the most successful athletes have intrinsic motivation — they train to beat their own best, not someone else’s.² The mindset shift from “I need to win” to “I want to improve” builds mental toughness, which is just as important as physical strength. 

ENGINE CHALLENGE: Track your splits, turns, and underwaters in a training journal. Compete with yesterday’s version of you.

3. Master the Little Things

Starts, turns, and finishes can decide the race — and science backs that up. The AIS biomechanics team has shown that improving these technical skills can cut 0.2 to 0.6 seconds off each lap.³ That adds up fast!

ENGINE EDGE: Practice underwater dolphin kicks every session. Record yourself, review, repeat. Mastery is in the repetition.

4. Fuel Like a Pro

You can’t out-train poor nutrition. The AIS recommends young athletes focus on balanced meals, hydration, and recovery nutrition, especially after training and racing.⁴ Whole foods, lean proteins, and smart snacks will keep your energy up and your muscles ready to fire.

RECOVERY WIN: AIS dietitians recommend a combo of carbohydrates + protein within 30 minutes of training. That’s why chocolate milk is a top-tier recovery snack. 

5. Keep It Fun

Swimming is tough — but passion makes it powerful. Research from the AIS Talent Development Project shows that athletes who stay connected to the joy of sport are more likely to stay in the game long-term.⁵ 

ENGINE VIBE: Create a pre-race playlist, celebrate small wins, and always find your why. 

At ENGINE, we build gear that supports your hustle. Train smart, swim strong, and remember: greatness isn’t about being perfect - it’s about showing up every single day.

We got you.