Jack Ussery Swimming

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.

Jack Ussery is a distinguished athlete and scholar, boasting the title of two-time USA Swimming Scholastic All-American and holding multiple state records. During his time at Hilton Head Christian Academy, he qualified for both the United States Swimming National Championship and the U.S. Open Championship. Beyond his athletic prowess, Jack has excelled academically and in leadership, earning the prestigious Harvard Book Award and induction into multiple National Honor Societies. He has officially committed to swim and study at the United States Naval Academy.

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

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.” 

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.”

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.” 

Competitors swimming out into open water at the beginning of triathlon
Jack has three main tips for swimming in the ocean: Do not venture past your waist, be alert at all times, and know how to spot and handle a riptide. For riptides, swim parallel to the shore until you have gotten out of it, then head back toward your beach chair. To spot a riptide, look for darker sections in the water, any swirls of sand or debris or a break in the incoming wave pattern flowing up at an angle to the shoreline.

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.

  • Alder Lane Beach Access, Burkes Beach Access, Coligny Beach Park,
  • Driessen Beach Park, Fish Haul Beach Park, Folly Field Beach Park,
  • Islanders Beach Park 
  • Lands End Beach, St. Helena Island
  • Hunting Island State Park 
  • Sands Beach, Port Royal 
  • 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

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. 

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