Helpful tips to enhance your time in the water
Just keep swimming
Story by Sheila Paz
Dive into the refreshing waters of the Lowcountry, where swimming is one of the most popular outdoor activities during the summer months, whether in a pool or the ocean. We spoke with Hilton Head Christian Academy graduate and United States Swimming National Championship qualifier Jack Ussery to explore the intricacies of this invigorating sport. Jack, who has been swimming since he was about five years old, finds his favorite part of swimming is the sense of accomplishment after each lap and the overall feeling of well-being in and out of the pool.
Aquatic vitality
Swimming offers numerous benefits for both the body and mind. Physiologically, swimming promotes lower blood pressure, improved blood circulation and enhanced oxygen utilization. Its low-impact nature makes it an ideal exercise for those with arthritis or recovering from injuries, providing relief to joints and muscles. Psychologically, swimming serves as a potential stress reliever and mood enhancer, fostering better sleep and mental well-being. As a full-body workout accessible to all ages and skill levels, mastering swimming not only has fitness benefits but also equips individuals with vital life-saving skills for coastal living.
Strategic improvement
Jack shares invaluable insights on honing swimming skills, starting on land. Begin by prioritizing active stretching over static stretches to optimize muscle flexibility and mobility. Jack recommends mobility stretches such as leg swings, arm swings and brief pull-up bar hangs to activate key muscle groups. Strengthening your core through exercises like crunches or sit-ups will help with stability and propulsion in the water.
Before you plunge into the water, embrace a breathing routine to enhance lung capacity and regulate your heart rate. Try the 4-7-8 breathing technique: inhale deeply through your nose for four seconds, hold for seven seconds, then exhale through your mouth. Repeat this cycle five to eight times, focusing on maximizing air intake and exhalation.
Once you’re immersed, refining your technique becomes paramount for efficiency. Maintain a stable head position, directing your gaze toward the pool bottom when not coming up for air. This minimizes frontal drag, making it easier to glide through the water. Engage your core by keeping it taut and activating your lower abdominals, which can be done by pulling your belly button in slightly as you swim. Lastly, practice your kicking. Constant flutter kicks, level with the water’s surface, will prevent sinking and propel forward motion.
“It is like riding a bike,” Jack said. “Once you have the technique down and know how to swim properly, it really is not that hard.”
Jack suggests using a swimming snorkel for those wanting to learn how to breathe properly and get accustomed to the breathing technique used by swimmers. These snorkels differ from traditional snorkels, as they attach to the front of the face rather than the side.
Myth or fact with Jack Ussery
You shouldn’t swim after eating.
False. ” It is based on preference. Science says that it is always better to have some fuel in your system to give you more energy while swimming. If you don’t like to eat before you swim, it would be smart to eat something that has carbs, like pretzels or a small granola bar.”
You should hold your breath when your head is in the water.
False. “You don’t want to do that. Because what happens is the carbon dioxide builds in your chest, creates a lot of pressure and can increase your heart rate. So when you breathe in swimming, inhale through your mouth and exhale through your nose comfortably. It does not have to be forced. It is the reverse breathing of running.”
Should parents have kids use floaties to learn how to swim?
Half and half. “Floaties in a recreational area is safe, but if you want to take that next level and really teach your kid how to swim, they definitely need to learn how to float without floaties.”
Top swimming spots
Whether you prefer the beach or a pool, Beaufort County offers a variety of fantastic swimming locations. Be sure to follow the guidelines specific to each spot, and if you’re at the beach, always consult the lifeguard when yellow or red flags are flying.
Designated beach swim areas on HHI
- Alder Lane Beach Access, Burkes Beach Access, Coligny Beach Park,
- Driessen Beach Park, Fish Haul Beach Park, Folly Field Beach Park,
- Islanders Beach Park
Other designated beach swim areas
- Lands End Beach, St. Helena Island
- Hunting Island State Park
- Sands Beach, Port Royal
Public swimming pools
- Hilton Head Island Recreation Center Pool
- Bluffton Indoor Pool (closed until 2025)
- Greene Street Outdoor Pool, Beaufort
- Beaufort Indoor Pool
- Battery Creek Indoor Pool, Beaufort
Resort pools
Visit ResortPass.com to gain access to three luxurious resort pools on Hilton Head.
- Omni Hilton Head Oceanfront Resort
- The Westin Hilton Head Island Resort & Spa
- Sonesta Resort Hilton Head
Get Connected
A useful tool for improving your technique is myswimpro.com. The website provides many YouTube videos on proper techniques and maximizing your swimming and workouts. They have an app that provides personalized workouts, training plans, drills and even detailed analytics of your swimming if you have it connected to an Apple Watch.