How to remove Water from your Ear after Swimming?

Posted on August 16, 2022 at 10:35 am.

There are few things more satisfying than a swim, especially in hot weather. However, there’s few things more annoying than not knowing how to remove water from you ear after swimming too.

When water gets trapped in your ear canal, you can struggle to hear correctly and feel a really annoying ticking sensation in your ear, jaw and mouth.

Whether it’s excess ear wax or a narrower ear canal, water can get trapped for a multitude of reasons, but if you’re lucky it will drain itself out.

However, that’s often not the case.

The longer it stays in there, the greater chance of a painful ear infection too!

Of course, don’t let this put you off swimming, because this blog will tell you all the Health Benefits of Swimming.

So that’s why we’re going to share our Top 10 Tips for how to remove water from your ear after swimming.

Removing Water from Ear After Swimming Top Tips

1. Move the Earlobe

The first approach can immediately shake the water out of your ear.

Tilt your head lower toward your shoulder and gently tug or jiggle your earlobe.

While in this position, you might also try swaying your head from side to side.

2. Use Gravity

Gravity should aid in the water leaving your ear using this method.

Spend a few minutes on your side with your head resting on a towel to absorb the water. Your ear may start to gently empty of water.

3. Use Suction

The vacuum produced by this technique might suck the water out.

Leaning your head to one side, place your cupped palm over your ear to form a tight seal.

Gently and quickly move your palm in a back and forth motion toward your ear, flattening it as you move and cupping it as you pull away.

To let the water drain, tilt your head downward.

4. The Hair Dryer Treatment

The water in your ear canal may be helped to evaporate by the heat from a blow dryer.

Your blow dryer should be on the lowest setting.

Move the hair dryer back and forth while holding it about a foot away from your ear.

Pull down on your earlobe and let the warm air in.

5. Alcohol and Vinegar Ear Drops

The water in your ear may evaporate with the aid of alcohol.

Additionally, it serves to stop the development of germs, which can aid in avoiding infection.

The vinegar might aid in removing any earwax accumulation that may be the cause of the trapped water.

To make eardrops, combine vinegar and alcohol in equal amounts.
Apply three to four drops of this mixture to each ear using a sterile dropper.
Gently rub your ear’s outside.
After 30 seconds, turn your head to the side to allow the solution to drain.
Use caution if you have any of the following conditions:
a middle ear illness
an eardrum perforation, tympanostomy tubes (eardrum tubes)
Purchase vinegar and rubbing alcohol online.

6. Purchase Eardrops

Water may be being trapped in your ear by dirt and earwax, which can be removed with hydrogen peroxide solutions.

Online stores sell eardrops that dissolve earwax using a carbamide peroxide solution (a mixture of urea and hydrogen peroxide).

Use caution if you have any of the following conditions:

middle ear infection symptoms include discomfort, edema, warmth, drainage, and bleeding from the ear.
an eardrum perforation, tympanostomy tubes (eardrum tubes)

7. Olive Oil

Olive oil can keep water out of your ears and help you avoid ear infections.

In a small bowl, warm some olive oil. To check the temperature, apply a few drops to the inside of your wrist.

Put a few drops of the oil into the troubled ear using a clean dropper.

Spend about ten minutes lying on your other side, then sit up and droop one ear.

The oil and water ought to drain away.

8. Drink More Water

Although it may seem absurd, this method truly works to remove water from your ear.

While lying on your side, use a clean dropper to dispense water into the affected ear.

Turn over with the afflicted ear facing down after waiting 5 seconds.

The water should drain away completely.

9. Chew or Yawn

Moving your mouth can occasionally aid in releasing water that has been lodged in your eustachian tubes.

To release tension in your eustachian tubes, yawn or chew gum in a really exaggerated manner.

10. Do the Valsalva

A closed eustachian tube may be opened with this technique.

Take care not to blow too forcefully as your ear drum may be harmed by this.

Draw a deep breath.

Next, close your mouth and use your fingers to firmly seal your nostrils.

Exhale slowly through your nose. A popping noise indicates that the eustachian tubes have expanded.

How to Prevent Water Going in your Ear

Remember, prevention is always a better idea than cure.

So to avoid water going in our eyes, why not try earplugs or a swim cap?

See a Doctor

If any or all of the above tips don’t help you remove the water from your ear, then don’t hesitate to seek some medical help from a trained professional.

Especially if the water is still not going after two or 3 days as the chance of infection will have increased greatly.

And you don’t want to suffer any long-term damage!

Conclusion

We know how annoying having water stuck in your ear is, so we hope these tips helped you.

If you know any other method that could help solve the issue, make sure to let us know in the comments.

Why not check out our blog on the Benefits of Sea Swimming Before you go?

Guide on How to Stop Swimming Goggles Fogging Up

Posted on June 9, 2022 at 10:33 am.

Written by Ger Flanagan

Making sure you know how to stop swimming goggles fogging up can save you a lot of frustration!

It can happen in training, during a leisurely swim or if you’re competing in a race or event.

But no matter where you are or what you are doing, if your goggles do fog up it can disrupt your flow, cause visual difficulties and sometimes be downright dangerous.

So we’ve prepared this guide on how to stop swimming goggles fogging up for you.

Before you start, check out our Guide on Buying Swimming Goggles HERE.

Why do swimming goggles fog up?

Condensation on the inner of the lenses causes swimming goggles to fog up. Perspiration or water vapour from your skin causes this.

As a result, if you strain yourself, it is likely to get worse.

The majority of swimming goggles will be sold with a ‘anti-fog’ treatment, which means a silicone coating has been put to the interior of the goggles.

This helps avoid fogging by preventing water from ‘sticking’ to the goggles and instead running off the lenses.

Goggles, on the other hand, can fog up for a variety of reasons.

Over time, anti-fog treatments become less effective.

The anti-fogging treatment has been removed.

Because there is so much moisture being created, the anti-fog system is overwhelmed.

You obviously can’t stop yourself from producing heat and water vapour, so how do you avoid or minimize goggles fogging?

How to Stop Swimming Goggles from Fogging up

1. Use Toothpaste

This is an unusual approach to keep your goggles from steaming up, but many elite swimmers keep a little bottle of toothpaste on them at all times.

The lense of the goggles can be efficiently prevented from accumulating condensation by rubbing a thick layer of toothpaste onto them.

When rubbing something over your goggle lenses, just remember to be delicate with your fingertips.

Anti-fog coatings are now standard on most lenses, however they can easily be rubbed off if you rub too vigorously!

2. Buy Anti-Fog Swimming Goggles

Modern racing goggles are made with the latest cutting-edge technology and are built with anti-fog features in mind.

Many high-end competition goggles include a specific anti-fog coating that helps keep them from steaming up in the middle of a swim.

The most important thing to remember is to properly care for your goggles. If the lenses are bumped or scratched, the coating is quickly ruined.

When not in use, we recommend storing them in a swimming goggles carry case.

You might also go for a specialized swim bag. Special padded sections in these backpacks will keep essentials like goggles protected.

3. Use Anti-Fog Spray

You may always buy your own anti-fog coating if you don’t want to spend the money on a new pair of racing goggles just yet.

There are a variety of anti-fog sprays designed specifically for use with swimming goggles that have been particularly created to provide clear vision throughout your swim session.

To use the spray, simply spray it into your goggles and then rinse them before putting them on.

It’s important to rinse out the spray so it doesn’t get in your eyes when swimming.

4. Use your own Saliva!

Yes, we mean spitting in them!

You’ll be surprised to learn that it truly works miracles.

Plus, it’s absolutely free, so swimmers on any budget may use their saliva to keep their goggles from fogging up. It’s also a far healthier option than anti-fog spray!

Saliva is a very easy and inexpensive alternative that any swimmers can use by applying a coating of moisture to the lenses of their goggles.

5. Splash Water on your Face

Many people assume that the heat of your face colliding with the cool exterior temperature of the water causes swimming goggles to steam up.

To overcome this, they recommend that swimmers wet their faces with cold water a few times before putting on their goggles.

The notion is that because you’ll be cooling down your face, there won’t be as much of a reaction when hot and cold air collide.

6. Shampoo & Condition

Another alternative option but shampoo or conditioner are really effective.

By placing a small drop of this shampoo or conditioner into each lens and working it in, a thin layer of film will form, preventing the goggles from misting up.

Give the goggles a good rinse around 10 or 15 minutes after applying the baby shampoo, as you don’t want any remaining shampoo in your eyes.

Again, rubbing too hard will destroy the coating of film that the shampoo has left behind.

Conclusion

If this blog helped you, then make sure to let us know.

We’ve got some other really helpful content on our blog also, like our Guide to Swimming in the Sea or Finding the Best Swimming Gear for Kids.

Make sure to check out our top range range of swimming goggles below.

Guide to The Benefits of Swimming in The Sea

Posted on April 21, 2022 at 12:19 pm.

Written by Ger Flanagan

FOR some people it can be the most fulfilling experience in the world – others the worst – but either way the benefits of swimming in the sea are unquestionable.

Although the sea swimming craze really took off since lockdown, the benefits were being enjoyed by people for centuries.

One of the great aspects to sea swimming is how is accessible it is, the social aspect of meeting fellow sea swimmers and the many physical and mental benefits.

We’ve covered the Health Benefits of Swimming in this BLOG.

In this blog we’re going to list our best eight benefits of swimming in the sea, along with some more information to help you get start.

So jump right in.

Before we start, why not check out our Swimming Gear for Kids Guide right HERE? It has got all the information on the leading swimming products for kids.

The Benefits of Swimming in the Sea

Improves Circulation

Swimming in cold water flushes your veins, arteries, and capillaries. It helps to warm our extremities by forcing blood to the surface.

So basically, we become accustomed to the cold after repeated exposure!

Gives your immune system a boost

The immune system’s response to cold water has been extensively researched.

Because the body is forced to react to changing conditions, cold water helps to enhance white blood cell count. Your body gets better at activating its defenses over time.

Get a Natural High!

Endorphins are released when you swim in cold water.

The brain creates this hormone to help us feel pleasant throughout activities.

Swimming in cold water is also a type of exercise, and exercise has been shown to help with depression.

Swimming in cold water gets us close to the pain threshold and when we are in pain, endorphins are released to assist us cope.

Increase your Libido!

Yes, it really does!

Cold water has long been thought to suppress sexual desires, but truth is that it boosts your libido!

A little dip in cold water increases oestrogen and testosterone production, enhancing fertility and libido.

Greater libido has a number of advantages, including increased confidence, self-esteem, and mood.

Burn Calories

In cold water, the heart has to beat quicker, and the body has to work harder to keep everything warm while swimming.

Swimming in cold water burns significantly more calories than swimming in warmer water.

Although it is a myth that drinking cold water improves calorie burning, it is true that cold water lowers your body temperature to the point where your body must react.

Socialise

As we’ve highlighted above, you’ll meet loads of new friends in sea swimming.

There’s great camaraderie and community in sea swimming in Ireland.

Plus, there’s also the challenge which will bring people together too.

The effects of cold-water swimming on the menopause is also being researched. The problem is that it’s tough to prove that it’s the cold water that’s making a difference, because socializing and exercising both increase overall health and happiness.

What’s not to appreciate about that?

Reduce Stress

Swimming in cold water puts physical and emotional strain on the body.

The link between cold water and stress reduction has been proven in numerous studies.

Swimmers who swim in cold water become calmer and more relaxed.

Benefits of Sea Swimming as Exercise

Swimming is one of the best forms of cardiovascular, or aerobic exercise, because it uses almost every muscle in your body and raises your heart rate.

According to one study*, 12 weeks of swimming can improve the efficiency of blood being pumped through your body by 18% and because water is around 800 times denser than air, it’s great for toning up without putting stress on your joints.

It can even slow down the ageing process – scientists have shown that swimming three to five times a week dramatically reduces the risk of an early death.

Benefits of Sea Swimming on Injury

Swimming has a lower risk of injury than many other forms of exercise because the buoyancy of the water takes stress off your joints.

It’s a natural painkiller too – in one study of people with chronic lower back pain, 90% said that their pain had improved after six months of regular swimming.

What’s more, swimming has been shown to help reduce inflammation and help people suffering from osteoarthritis*.

Safety First: Benefits of Sea Swimming Ireland

Like all sports and activities, and especially when water is involved, there are rules and safety measures you should follow.
Remember, safety first!

Acclimatise

Coming into the summer is the best time of the year to start as the water will only get warmer.

But either way, make sure you keep swimming to get your body used to the cold.

Be safe

Open water is dangerous too.

Only swim in areas where it is safe, and make sure you can get in and out of the water quickly. Never go swimming by yourself.

Wear the right gear

Wear a swimming hat (or two) to keep your body.

You can also wear neoprene gloves, booties, balaclavas, or a wetsuit if you want. We’ve got them all HERE.

Don’t Dive

Jumping into cold water unprepared can be dangerous and give you cold-water shock.

So get used to it before you go jumping or diving in!

Know your limits

Reduce the amount of time you spend in the water as the temperature drops.

Swimmers often only swim for one or two minutes at a time in the winter.

The general rule is that you can spend 1 minute in the water for every degree of water temperature – course, you must listen to your body as well.

Our post-swim robes are excellent for warming you up.

Conclusion

So why not take the plunge and start embracing the cold water and freeze sea breeze?

If you’re interested in Watersports, check out our Ultimate Guide to Watersports in Ireland blog.

If you do, make sure to stay safe and keep within your abilities.

And don’t forget to enjoy it.

Before you leave, why not check out our Blog on Swimming Nutrition right HERE.

Why not check out our fantastic swimming range HERE or below.

*Source: Amateur Swimming Association (ASA)

Finding the Best Swimming Gear for Kids

Posted on January 19, 2022 at 4:20 pm.

Written by Ger Flanagan

Are you taking the plunge (like that? ) with your kids and introducing them to swimming lessons? Or are they more accomplished in the discipline but you’re looking for some new swimming gear for kids?

Well Intersport Elverys has all the best products for all levels and ages of swimmers, from the best brands in the business.

We’ve got large ranges of swimsuits and trunks, swim caps, goggles, nose plugs, socks and other accessories.

So keep reading to make sure your kids are ready for the water before they make the jump!

Or if they’d like to go Sea Swimming, check out our Blog on Sea Swimming Right HERE.

Essential Swimming Gear for Kids

First things first, no swim can happen without some trucks or a swimsuit!

It’s an essential piece of swimming gear for kids.

For boys, swimsuits like the Speedo Endurance Jammer Boys, the Nike Boys 4 Volley Shorts in blue, or the Speedo Tommy Turtle Place Aquashort are proving really popular.

While for girls, it’s definitely worth considering the Speedo Koko Koala Swim Top & Short combo, the adidas Girls BOS Suit in Black or the Speedo Boom Logo Allover Tankini.

Check them out below

Best Swim Cap for Kids

Most pools won’t allow anyone enter the pool without a swimming cap now.

But they are also essential for keeping your kids safe and protected while in the water.

Swimming caps will keep their hair out of their face, keep it drier while also protecting it from the chemicals in the pool water. Not to mention keeping water and bacteria out of their ears.

And for those competitive swimmers, it will also make them faster from a hydrodynamic purpose.

Some of our favourites include the Speedo Silicone Junior Swim Cap in Black, the Nike Solid Silicone Youth in Blue or the Speedo Long Hair Cap.

Essential Swimming Gear for Kids: Googles

Goggles are great in helping your child feel more comfortable in the water and to help in their swimming lessons.

As your child gets older and progresses in swimming, goggles can be key in playing an important part in allowing them to do this in utmost comfort.

And don’t forget, if your child wears glasses, they may also need goggles or even prescription goggles, which are available to purchase via your optician.

We’ve an incredible range – check them out below.

Or, our favourites include the Speedo Kids Vengance Mirror Goggles and the Speedo Futura Biofuse Flexiseal Junior Asso.

Essential Swimming Gear for Kids: Socks

Swimming socks are a brilliant safety measure to ensure your kids don’t slip and fall in and around the pool and changing rooms.

If you’re swimming outside, they will also protect your kids’ feet from the sun, protect them from rough surfaces and getting cuts as well as keeping them warm in cold water.

Click the link below to see more.

Essential Swimming Gear for Kids: Accessories

We’ve also got a complete list of accessories that will make swimming that bit more enjoyable and fun for your kids.

Little things like nose plugs, ear plugs, armbands, fins, splashball and floats will all make things that bit easier.

Conclusion

We hope this blog will help you kit your kid out for their next adventure in the pool or the sea.

Don’t forget to check out our full swimming range below, where you’ll also find mens and womens products.

The Health Benefits of Swimming: Why Everyone Should Learn

Posted on January 4, 2022 at 10:38 am.

Written by Ger Flanagan

Lose weight, get fit and improve your mood – these are just some of the health benefits for swimming.

The health benefits of swimming are huge; offering a low impact, full-body workout that tones muscles and helps you relax.

Before you read on, why not check out our Guide to the Benefits of Sea Swimming right HERE.

7 Health Benefits of Swimming

From weight loss to better sleep: seven reasons why swimming is great all-round exercise.

The benefits of swimming are almost endless. It’s a great way to tone up, a proven method of relaxing your mind and can even help turn back the aging clock. Here’s why everyone should make time to swim.

Almost everyone can swim
30 minutes of swimming can burn up to 350 calories
Swimming helps build lean muscle
Many swimmers say it eases aches and pains
Swimming can help you get to sleep
Regular exercise helps improve your mood
Swimming has a low risk of injury

If you’re kids are interested in swimming, this blog on Finding the Right Swimming Gear might help you?

Can anyone swim?

Swimming is great for everyone from pregnant women and the elderly to injured athletes and those looking to get back in shape, or get fit quick.

If you’re at all unsure, or you’re coming back after a long break, consult your doctor before you start to help avoid overdoing it.

Why is swimming such good exercise?

Swimming is one of the best forms of cardiovascular, or aerobic exercise, because it uses almost every muscle in your body and raises your heart rate*.

According to one study, 12 weeks of swimming can improve the efficiency of blood being pumped through your body by 18% and because water is around 800 times denser than air, it’s great for toning up without putting stress on your joints.

It can even slow down the ageing process – scientists have shown that swimming three to five times a week dramatically reduces the risk of an early death.

What muscles do you use when you swim?

Every time you swim is like doing a mini-resistance workout.

Each kick, pull and push works your muscles more than you might imagine, especially your arms, shoulders and glutes – the muscles that lie dormant all day when you’re at your desk.

Swimming also works your abs – or core – and will reduce your waistline and hips. So, along with building fitness, it’s a fabulous full-body exercise.

Can swimming improve your mood?

According to researchers, regular swimming can reduce stress, lower anxiety and combat depression, whatever your fitness level or ability.

Being surrounded by water helps diffuse your senses and lets your body relax far more than being in a gym full of mirrors and loud music.

And if you prefer to do it outdoors, recent studies have shown that open-water or wild swimming is a brilliant (if chilly) way to lift your mood, improve cognition and find a natural high.

By being outside you’ll also get a vital shot of Vitamin D, even in those dark winter months.

Does swimming help you lose weight?

Yes. Swimming torches calories and is great for weight loss and reducing body fat. By swimming steadily for just 30 minutes, you can expect to burn up to 350 calories and an all-out hour in the pool can crunch more than double that.

What’s more, because swimming builds lean muscle, which in turn fires up your metabolism, you’ll keep burning calories as you shower, dry off and head for home.

Can swimming prevent injury?

Swimming has a lower risk of injury than many other forms of exercise because the buoyancy of the water takes stress off your joints.

It’s a natural painkiller too – in one study of people with chronic lower back pain, 90% said that their pain had improved after six months of regular swimming.

What’s more, swimming has been shown to help reduce inflammation and help people suffering from osteoarthritis.*

How can swimming improve your sleep?

According to a study by the National Sleep Foundation** people who take regular exercise, such as swimming, are twice as likely to have a good night’s sleep.

They are also less likely to suffer from insomnia or report early waking.

*Source: Amateur Swimming Association (ASA)

** Source: Research conducted 4-10th June 2013 by Vision Critical who questioned 4,120 randomly selected adults from the UK, USA, France and China.

*https://www.ncbi.nlm.nih.gov/pubmed/26773104

Disclaimer – Always consult a qualified medical professional before beginning any nutritional program or exercise program. The exercise suggestions are not intended to substitute for proper medical advice.

*Blog produced by Speedo®

30 Minute Swim Workout To Mix Up Your Routine

Posted on October 4, 2018 at 10:05 am.

Written by Ger Flanagan

If you’re stuck in a rut with your training or just want a change, this 30 minute swim workout might just be for you.

Improve your swimming technique, burn calories, build strength and stamina, and tone-up with a swim program.

Sea swimming is also excellent your body and mind, check out our Guide to Sea Swimming Blog HERE.

30-minute swim workout to help you get fitter, stronger and leaner

A session in the pool is a sure-fire way to shape up and get fit.

Swimming boosts your metabolism, works almost every muscle in your body and is a great way to support your weight loss goals – an easy 30-minute swim workout can help to trim your waist and hips and can burn around 300 calories.

But without a program it’s easy to waste your time in the water – here’s how to plan your pool time for maximum results.

Why workout in water
How to get started
Which strokes to swim
Swimming further and faster
Improve your swim technique

Before you start the workout, why not remind yourself of the Health Benefits of Swimming in this Blog.

What are the benefits of a 30 minute swim workout?

Swimming is a great workout for your heart and your muscles, yet it’s relatively kind to your body because it puts less stress on your joints than weight-bearing exercise like running or working out in the gym.

All that kicking, pulling and pushing is like a mini-resistance workout that targets your arms, shoulders and glutes and it’s fantastic at working your abs, or core, too.

A swim program can help improve your fitness, your times and technique, and your enjoyment in the pool.

How do I start swimming?

If it’s been a while since you’ve swum, start slowly. Swimming is unlike any other aerobic workout: because water is denser than air it takes more effort to move through it, which in turn makes it really hard work.

Your lungs also need to adjust to a new way of working because, unlike on land, you can’t just breathe in and out as and when you like.

The key to starting to swim for fitness is to break up your pool session into small chunks, or swimming sets.

Mixing it up using different strokes, drills and different intensities is more interesting and a better workout. And, because your heart rate stays high for around 30 seconds after a swim effort, there’s no shame in taking a rest.

Which strokes should I swim?

Start with a stroke that you feel comfortable and confident swimming, whether that’s front crawl, breaststroke or backstroke.

Swim for as long as you can, then take a rest.

When you feel ready, go again, and repeat the process for at least 20 minutes. Stamina will come but don’t expect to be swimming for a full half hour straight away.

How do I build strength and stamina in the pool?

It can help to decide how many lengths you can do then break this into a short warm-up, main set (a set of repetitions, such as 20 x 25 meters) and a short warm-down.

Each time you get in the water aim to increase either the length of the main set, the distance of each repetition, or the speed of each repetition.

Alternatively, reduce the time you take for your rest interval between each set.

How can I improve swimming my technique?

Getting your breathing right is crucial to swimming well.

Many people worry about swallowing water when they breathe in but it’s breathing out that’s crucial to being a better swimmer. Exhaling at the right moment during your stroke will make your swimming smoother and stronger.

Good rhythm and timing is also essential to becoming a better swimmer.

If you’re splashing and thrashing to the other end of the pool try slowing it down and counting each stroke. Once you’ve found a smooth rhythm and your arms and legs are working together gradually increase the tempo – you’ll soon speed up.

30 Minute Swim Workout 1: Building stamina

This half hour pyramid swim workout aims to build strength and stamina by gradually increasing the distance and time you swim.

Take a short break after each repetition and use the clock on the wall to keep an eye on your times.

Target distance: 850m

Target time: 30-minutes

Warm up 200m

1 x 100m Front crawl

2 x 50m Back stroke

Main set 450m

1 x 50m Front crawl. Try and swim a little faster than in the warm up.

2 x 50m Breaststroke. Aim to swim the second half faster than the first.

1 x 50m Front crawl. Aim to swim the second half faster than the first.

2 x 50m Breaststroke. Aim to swim the second half faster than the first.

3 x 50m Front crawl. Aim to swim the second half faster than the first.

Cool down 200m

1 x 100m Backstroke

1 x 100m Front crawl

30 Minute Swim Workout 2: Building technique

Performing a variety of kick exercises is a great way of increasing both leg and core strength. Aim to maintain your intensity throughout.

Target distance: 900m

Target time: 30-minutes

Warm up 200m

1 x 100m Front crawl

2 x 50m Breaststroke

Main set 500m

4 x 50m Front crawl. Elongate each stroke by reaching forward.

2 x 50m Front crawl with a kick. Hold a kickboard (or float) vertical in front of you, with half the board under the water on the second length of each 50.

2 x 50m Backstroke with a kick. Hold a kickboard (or float) vertical in front of you, with half the board under the water on the second length of each 50.

1 x 100m Front crawl. Fastest possible speed taking the fewest strokes.

Cool down 200m

1 x 100m Breaststroke. Steady.

1 x 100m Front crawl. Steady.

Conclusion

**Disclaimer – Always consult a qualified medical professional before beginning any nutritional program or exercise program. The exercise suggestions are not intended to substitute for proper medical advice**