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PRE SWIM CHECK LIST – For swimmers and dressers - Togs Cap (Have a spare in case one breaks) Goggles Ear plugs Swim buoy/ Tow float ( Recommendations of types include……………. Shoes to slide on to enter/ exit water. A large bin to hold your clothes and gear. 3 Large Cotton towels (Ideally bath sheets) , not small synthetic towels A small towel to stand on while you are drying. Hot water bottles (that can be in the bin, keeping your clothes warm while you are swimming!) Clothing Lay out your clothing in order that it needs to go on. If there is not enough room to place in a pile with the underclothes on top, top layers should be on the bottom. Pre-roll sleeves Place towels on top with hot water bottles between the towels and clothes Try and avoid thermals with holes as your fingers get caught. Layers are best– Multiple layers of ideally, wool or polypropylene tops and leggings. - Make sure they are stretchy. - Dress the top first. - Forget bras and underwear, the focus is getting warm. Dressing - Dry the swimmer ASAP but gently, try and pat gently rather than rub. Dress the swimmer like they are a small child, placing your hand through there clothing and pulling their arm and leg through. - Dress the top half before the bottom - Keep the cap on to last the top ½ is dressed then - Dry hair and place on 1- 2 beanies Clothing. Clothing needs to be easy to put on. Large baggy or stretchy long sleeve clothes and layers work the best. When your hands and feet are cold they lose dexterity meaning they don’t work as well as normal and it is much harder to dress. All in one ski-suits are difficult for someone else to dress you in, if your limbs are not flexible. Separate upper and lower body gear is best. Upper body - Multiple long sleeve woolen or polypropylene tops - Sweatshirts - Coats - A Dry robe or high-quality thick coat overtop. - 2 layers of mittens or stretchy thick socks to go over your hands. Gloves don’t work. - Hand warmers for hands and feet – but not directly to skin. ( They may me an issue with the skin getting too ho, causing Chilblains or burns. They may also encourage vasodilation of peripheries prematurely +/- an effect on the afterdrop) Lower body - 2 layers of leggings - Large stretchy trousers to go over top Footwear - 2 pairs of thick socks ideally wool that are easy to get on. - Handwarmers for the feet for the feet between sock layers- Avoid direct contact to the skin. - Thick large sheepskin or insulated lined boots with a zip that are easy to put on Hot water bottles to At least 3 large hot water bottles pre-filled with hot water per swimmer - You can wrap your clothes or towels in these while you’re swimming. It warns you clothes and keeps the heat in the hot water bottle. The best places for the hot water bottles are: - Groins - Armpits - Neck - Avoid placing them directly on the skin (We don’t want to burn the swimmer). Post swim - A warm drink, from a thermos. - A cup with a lid and straw hole for drinking when shivering. - A god quality sleeping bag to jump in post swim.

Many of us have not been able to play or train for our normal sports activities. I have been impressed to see how many people are out walking and cycling in our parks and making use of the Canberra bush. It has been great to see families spending quality time together playing in our parks. As sports start up again, many athletes may have had an extended forced rest. This may have been a complete rest from sport or a significant decrease in normal playing or training load. Long periods of rest cause reduced physical capacity. The longer the rest period, the longer the time required to return to pre-rest levels. There is an increased risk of injury if the return to training is too fast or too intense. Athletes should work on gradually building up their load, considering frequency, duration, and intensity. They should ideally work closely with a coach or trainer on a graduated return to normal training loads. If you are not back to sport yet, do not leave it to the last minute. Ideally start now and gradually build up. Hopefully, you can return to sport without any issues. However, if you have a problem, I am here to help.