Evo Swim School

At EVO’s Queen Creek swim school, we often overhear the same words of warning from protective parents and caretakers: “You just ate! Wait a few minutes before you get in the pool.” But is their sage advice accurate after all? Let’s see if they’re sharing facts or fiction.

There are two common concerns about eating before swimming:

1. You won’t be able to swim as strongly.

FICTION

Blood flows to your digestive tract after eating, so many people think this takes away blood flow to your arms and legs, and inhibits your ability to swim. According to Mark Messick, MD, a family doctor with Duke Primary Care, “The body does supply extra blood to aid in digestion, but not enough blood to keep your arm and leg muscles from properly functioning.”

2. You’ll get a stomach cramp.

IT DEPENDS

This one could be true, but the stomach aches and cramps are likely due to strenuous activity, not the fact that you’re swimming after eating. As long as you listen to your body and don’t push yourself too far, this shouldn’t be an issue.

So, while there is a relationship between eating and exercise, having a snack or meal before jumping in the pool is perfectly safe, and it may even help you. For the best results, doctors recommend eating a healthy snack that has both carbohydrates and protein 2-3 hours before swimming. If you swim first thing in the morning, be sure to have a small snack — even if it’s not a full breakfast — to fuel your workout and burn as many calories as possible. Also remember to drink water before and after swimming to stay hydrated.

For now, we can consider this myth (mostly) busted. For more information about water safety or lessons at our Queen Creek swim school, call EVO at 480-539-2660.

Over the years, our instructors have taught thousands of kids and adults how to swim with our Chandler swimming lessons. During those lessons, we’ve tried tons of different equipment and experienced what works best firsthand. In the coming months, we’ll be sharing our top picks for training equipment, learn-to-swim tools, and accessories to help you or your child learn the right technique and have fun!

This month, we’re “kicking” off our recommendations with a piece of equipment that’s useful for swimmers of all ages and levels: fins.

Finis Long Floating Fins

Who these fins are good for:

Entry level swimmers (kids)

Why we recommend them:

These floating fins are perfect for practicing stroke drills. They help children and entry-level swimmers maintain a good body position, practice proper technique for butterfly and flutter kicks, and swim faster so you can get more practice in a shorter period of time.

A3 Performance Swift Kick Fins

Who these fins are good for:

Adult swimmers

Why we recommend them:

We like that these fins are short and lightweight. They help you swim quickly, improve leg strength, keep your body in the right position, and build your endurance.

Finis Monofins

Who these fins are good for:

Experienced competitors

Why we recommend them:

Monofins are perfect for competitive swimmers who are looking to improve their underwater fly kick, as well as their starts and turns. These fins create a whip-like action at the end of each kick, which propels you faster than any other type of fin. They’re also great for free diving and watersports.

All of these fins, plus our other favorite swimming equipment, can be purchased at EVO’s North Gilbert and SanTan Pro shops. For more fin recommendations or details about our Gilbert, Queen Creek, and Chandler swimming lessons, contact EVO Swim School at 480-404-6191.

At EVO’s Mesa swimming school, our goal is to offer the very best aquatic instruction for infants, children, pre-competitive swimmers, and adults. Part of that instruction includes helping people be knowledgeable and confident swimmers, so over the next few months, EVO’s owner, David Tait, will be answering some of the common questions he receives from parents and students at our school.

This month, David shares his insights on adult swim lessons. While the benefits of lessons are obvious for children, we often hear from adults who are not sure if it’s the right fit for them. They want to learn how to swim better or improve their fitness, but because of pride or unfamiliarity, they may be hesitant to dive in. We sat down with David to hear more about how to overcome those hurdles and why EVO feels so strongly that swimming lessons aren’t just for kids.

1. What are some of the reasons adults may want to consider taking swim lessons?

David: “There are more adults who are poor swimmers or don’t know how to swim than you might think. The absolute #1 reason to take lessons is for safety. Adults who can’t swim can’t save themselves or a child who might be in danger. That could be a recipe for disaster, so by learning how to properly swim, adults can learn the knowledge and techniques they need to keep themselves and everyone around them safe in the water.”

2. If an adult already knows how to swim, are there reasons they would still benefit from taking additional lessons or participating in a swim team?

David: “We have lots of adults who can swim but don’t know a basic freestyle stroke. It isn’t hard to learn, and many of them quickly find swimming to be a great challenge that offers an amazing workout. We teach freestyle at all of our Adult Masters Swim training sessions. It doesn’t take long to pick up the right technique and learn the right breathing. Once you accomplish that, a whole new world of swimming opens up.”

3. Is there anything adults need to do to prepare for taking lessons or joining a team (equipment they need to buy, certain exercises they should complete or skills they should have, etc.)?

David: “No. They just need to be ready to relax and breathe!”

If you’re interested in more advice from David about adult swim lessons or information about our Mesa swimming school, get in touch with EVO at 480-539-2660.

Swimming is one of the best forms of exercise for adults. Whether you’re taking Arizona swim lessons or swimming on your own, it’s a total body workout that activates every area. However, many adults begin swimming without any technical instruction and find it difficult to make it even a few lengths across the pool. Having good technique can help develop your endurance faster and create a more enjoyable swimming workout.

Here are 3 tips to try to build your technique and endurance:

1. Swim with a friend or in a group.

Swimming in a group is often more fun and effective because it allows you to see what others are doing. When you’re around someone who’s a stronger swimmer than you are, take a moment to stop and watch what they do. Pay close attention to their body position, hip and shoulder rotation, and hand placements in the water. Then, follow their example to improve your own technique.

2. Practice good breathing in the horizontal plane.

Breathing is the key to keeping your heart rate at a steady pace and preventing you from feeling like you’re drowning. The most common mistake many adults make is lifting their head up and out of the horizontal body plane to take a breath, which causes your body to be like a snow plow in the water instead of a torpedo.

To practice good breathing, try rolling to your back instead of lifting your head when you breathe. You won’t have to rush, and you can take multiple breaths on your back without compromising the horizontal position.

If you still feel like you’re struggling to get enough air when you turn your head, try strongly exhaling when your face is in the water so all you have to do is inhale when you turn your head to breathe.

Another trick to even out your breathing is to breathe every three strokes instead of every two. A two-stroke pace tends to create a lopsided stroke and rushes your breathing, whereas a three-stroke pace creates a more balanced stroke and breathing pattern.

3. Join a team.

Joining an adult swim team at a school like EVO can provide the accountability, coaching, and camaraderie you need to take your endurance to the next level. Having instructors and other swimmers around will push you and help keep you on the right track.

Building endurance takes time and dedication, but with a consistent training plan and a support team by your side, you’ll have no problem going the distance. For more swimming tips or information on Arizona swimming lessons, contact EVO Swim School at 480-539-2660.

Chlorine has been used to sterilize water for over 100 years and has been a go-to pool cleaner since the 1960s, when the United States Public Health Service published its first model ordinance for public pool construction, sterilization, and use. Since then, it has become a staple for most swimming facilities and even saltwater pools, which use a chlorine salt generator to sanitize the water.

As an Arizona swim school that has people using our pools year-round, we sometimes hear concerns about chlorine. Like almost every public pool, EVO uses low concentrations of chlorine to sanitize (kill germs and bacteria), oxidize (break down sweat, oils, and other organisms that wash off the body), and slow down algae growth. Studies have shown that minimal usage like ours is safe. In fact, Mary Ostrowski, Director of Chlorine Issues for the American Chemistry Council in Washington, D.C., says, “In a properly-maintained pool, any risk is likely to be very small.”

Some people are more sensitive to chlorine and may experience red eyes and dry skin and hair. The more significant side effects linked to chlorine are typically related to long-term overexposure or non-swimming situations, such as inhaling large amounts of chlorine gas or touching the raw, undiluted chemical.

At EVO’s Arizona swim school, safety is one of our top priorities. That’s why we have chosen to use just enough chlorine to ensure our pools are clean and safe, while keeping our swimmers comfortable and healthy. We also encourage every swimmer to take easy steps to keep your body safe, whether in a pool, ocean, or lake:

1. Shower with a natural soap before and after swimming.
2. Drink plenty of water beforehand, and try not to swallow large amounts of the water you’re swimming in.
3. Wear goggles so you can see without getting water, chemicals, or other debris in your eyes.
4. Avoid pools that look green or have a strong odor, as well as oceans and lakes that have polluted water.

If you have any other questions about swimming safety or lessons at our Arizona swim school, call EVO at 480-539-2660.

Citations:

https://msuweb.montclair.edu/~olsenk/pool.htm
Mary Ostrowski, director, chlorine issues, American Chemistry Council, Washington, D.C.

Over the years, our instructors have taught thousands of kids and adults how to swim. During those lessons, we’ve tried tons of different equipment and experienced what works best firsthand. In the coming months, we’ll be sharing our top picks for training equipment, learn-to-swim tools, and accessories to help you or your child learn the right technique, stay safe, and have fun!

This month, we’re starting with one of the most popular pieces of equipment for learning how to swim: kick boards.

The Finis Foam Kickboard

Swimmers this board is good for:

This kick board is a good fit for any child, teen, or adult who is ready to swim the length of a 25-yard pool.

Why we recommend it:

We like this board because it’s just the right size. It isn’t too big, but it has just enough flotation to keep your arms afloat without putting added pressure on your shoulders.

Tips for using this board:

When using the Finis Kickboard, make sure not to grip the sides with your hands. Instead, place your hands flat on top, and apply light downward pressure to keep the board in place. Doing this will improve your stability in the water.
Put your face down in the water while you kick to keep your body more horizontal, which will reduce drag and increase speed.
Build core strength by putting one hand on the board and using a flutter kick to work on hip rotation.
Improve your shoulder and lat flexibility by kicking butterfly with one hand on the board.

Acquam Turtle Kickboard

Swimmers this board is good for:

This kick board is a good fit for beginners who are learning how to swim.

Why we recommend it:

We like this board because it’s the perfect size for children to hug when learning to float or swim on their backs. The turtle shape also is appealing to little kids who may be timid or scared of the water.

Tips for using this board:

Have your child hug the board while learning to float on their backs.
Hug the board while your child swims to you with their face in the water, then practice rolling over for a security breath.
Do kick drills with them to teach the basic flutter kick.
As your child progresses in their swim lessons, use this kick board while learning the four competitive strokes.

For more kick board recommendations and tips on learning to swim, contact EVO Swim School at 480-539-2660.

Signing up your child for swim lessons unleashes a wave of excitement, questions, and maybe even a few concerns. When should I start teaching them how to swim? How many lessons do they need? Should I buy any equipment?

At EVO Swim School, our goal is to offer the very best aquatic instruction for infants, children, pre-competitive swimmers, and adults. Part of that instruction includes helping people be knowledgeable and confident swimmers, so over the next few months, EVO’s owner, David Tait, will be answering some of the common questions he receives from parents and students at our school.

This month, David shares his advice about one of the must-haves when teaching a child to swim: goggles!

1. Is there an appropriate age when children should start using goggles?

David: “There really isn’t an appropriate age. There is no reason for your child to have burning or itchy eyes just because you don’t want them to wear goggles. The main thing you should avoid is creating a dependency that could cause your child to panic if they don’t have goggles on or if they malfunction while swimming.”

2. Are there any situations when kids shouldn’t wear goggles?

David: “The only reason not to have children wear goggles is to allow them to get comfortable swimming without them. Many kids are too dependent on wearing goggles when they swim, so they lack confidence when they come off. I recommend having your child spend some time swimming without goggles so they feel good with and without them.”

3. Do you recommend any specific goggle brands or designs for children?

David: “I suggest buying goggles with smaller frames that are specifically designed for children. Think of them like glasses: they should fit comfortably on your eyes and be properly sized for your head and face.

Most brands are fine. At EVO Swim School, we like Finis, Speedo, and TYR. Beware of the ultra cheap goggles often sold at Target and Walmart. You might save $2, but they never work as well.”

4. Any other tips about how parents can help their children wear goggles properly or make them more comfortable?

David: “I recommend buying goggles with a single strap that splits into two straps on the back of the child’s head. Make sure the split strap portion is spread wide across the back of their head, which will help keep the goggles nice and tight on their eyes.”

If you’re interested in more advice from David about childrens’ swim products or baby swimming lessons, stay tuned for future blog posts, or contact EVO Swim School at 480-539-2660.

When you’re on the hunt for the best place to take Gilbert swim lessons, one of the main things to look for is a school that has skilled and professional swim instructors. Being a good instructor is part art, part science. You need the certifications and proper training, as well as strong people and management skills. At EVO Swim School, we have strict guidelines that instructors must meet to be part of our team. Here are some of the qualities we look for that you also can use during your swim instructor search.

1. Certifications or Training

There are several nationally recognized certifications instructors can get. However, many of these certifications are watered down and don’t achieve the desired results we require at EVO. We see these certifications as a bonus if instructors already have them, but they are not required. In fact, many of our best instructors came to us without any formal certifications.

When researching Gilbert swim lessons, look for instructors who either have certifications OR go through hands-on training as part of their employment with the school. For example, all EVO instructors receive in-house training from a Site Manager. Before they’re approved to begin teaching, each person must pass a written test and teach with the owner to ensure they can meet our high performance standards.

2. Defined Lesson Plans

Good lessons start with a good plan that keeps instructors organized and ensures students learn all the important skills they need. At EVO, we have a special approach to aquatic instruction with an emphasis on six goals: being safe, having fun, staying fit, and eventually swimming for competition. This approach and our ability to get results quickly represent our mantra, “where learning to swim has evolved.”

All of our instructors are required to follow our approved curriculum and steady, consistent style to make sure each student has the best experience possible, no matter which class they take. When you’re researching swim schools, ask about their lesson plans and teaching style to understand exactly what each student will learn and how they will learn it over the course of each session.

3. Plenty of Repetition

In addition to having defined lesson plans, it’s just as important to work with instructors who give students enough turns to practice during their lessons. For example, if your son or daughter is swimming with three other students and is getting fewer than 10-12 turns, your child isn’t getting enough practice time, and you are not getting your money’s worth. Depending on the class level, EVO strives to provide children with 18-30 turns during a 30-minute class. Use this as a benchmark during your instructor search.

4. Small Class Sizes

Getting personal attention is vital to any swim lesson, so seek out schools with low instructor-to-child ratios. For example, all of EVO’s five lesson levels maintain a ratio of no more than four swimmers to one instructor (4:1). Our parent-tot classes and Advanced Stroke classes have a maximum ratio of 6:1 and 16:1, respectively. Maintaining small class sizes allows instructors to properly supervise and coach every student, while making the class easier to manage.

5. Strong Coaching Persona

Much like getting a driver’s license, receiving swim instructor certifications is only the first step in becoming a good coach. Instructors at EVO must have patience, be able to explain instructions clearly, listen and be in tune with their students, give corrections firmly yet nicely, and balance fun with professionalism. We recommend looking for similar qualities in any instructor you work with.

For more information on how to pick the right swim instructor for you, call EVO at 480-539-2660.

For Arizona residents and anyone who spends time outdoors, sunscreen is a necessity. However, after teaching thousands of students over the years at our Queen Creek swim school, we’ve noticed there are some misconceptions about sunscreen. For example, doctors and the media have led us to believe the higher the SPF, the better. But is that really true? We looked into the latest sunscreen research to find out.

What is SPF, and how does it protect your skin?

Sunscreens protect your skin from the sun by reflecting or absorbing the two types of ultraviolet rays: UVA and UVB. UVB rays are the most common source of sunburns, while UVA rays reach deeper layers of your skin and lead to long-term damage. SPF (Sun Protection Factor) represents how much the sunscreen protects your skin against UVB rays. Some sunscreens (called “broad-spectrum sunscreens”) contain ingredients that shield UVA rays as well.

What do the numbers stand for?

SPF is a rating that indicates the amount of UVB rays a sunscreen deflects. For example, SPF 15 sunscreens protect your skin from 93% of the sun’s UVB radiation. SPF 30 provides 97% protection, and SPF 45 provides 98% protection. Keep in mind that a sunscreen’s effectiveness varies by skin type, exposure to sweat or water, and how long it has been since you applied it.

So, are high SPF sunscreens actually safer?

Yes, but not as much as it seems. SPF 30 and 45 block slightly more UVB rays than SPF 15 (97-98% vs. 93%), but by no means do they provide double or triple the protection. That’s why experts recommend using a broad-spectrum sunscreen that has at least SPF 15, waiting 20 minutes after you apply it before going into the sun, and reapplying every 1-2 hours.

If you have any other questions about sun safety or lessons at our Queen Creek swim school, call EVO at 480-539-2660.

Citations:
Sunscreen: The Burning Facts
Best Sunscreen: Understand Sunscreen Options
FDA Sheds Light on Sunscreen
Sunscreens Explained

The warm summer months are coming to an end, but at EVO’s Gilbert swim school, that doesn’t mean your child’s swimming lessons do too. In fact, we encourage continuing to train during fall and winter to help children develop long-lasting habits and build on the skills they have learned.

Here are three easy ways to help your son or daughter practice their swimming skills in the colder months so they’re ready to dive in when pool season arrives next year.

1. Train in an indoor or heated pool.

EVO was the first Gilbert swim school to offer year-round swimming lessons in an indoor pool. Many gyms, community centers, and hotels also offer indoor or heated pools so you can work on technique and underwater breathing even when it’s cold outside.

2. Practice breathing in the bathtub.

If the weather gets unbearable or you don’t have a pool nearby, the bathtub is a great place for children to work on holding their breath.

For babies: Make eye contact, count to three, blow in their eyes, and pour a little water on their face. Repeat this activity each day until the child holds its breath and doesn’t feel scared of the water.

For toddlers and older children: Let them splash or pour water on their own faces until they get comfortable with it. Then, in shallow water, have the child slowly lie down so their hair is wet and their face is above water. Gradually practice going further underwater until they can completely submerge their head for a few seconds at a time.

3. Play swimming games on dry land.

Tap into your child’s imagination by turning swimming into a fun indoor game. Have a contest to see who can hold their breath the longest, or call out the names of swimming strokes and positions while they act them out. As their technique improves, offer little rewards to encourage their hard work and show them swimming is fun.

These tips will help make the most of your investment in swimming lessons and ensure they don’t go to waste in the off-season. For more tips and information on Gilbert swim school lessons, get in touch with EVO at 480-539-2660.