You know front crawl, backstroke, breaststroke and butterfly. So what is the fifth stroke? It is a nickname for underwater dolphin kicking, used after starts and turns in front crawl, backstroke and butterfly. Why can it be faster than swimming on the surface? When you swim at the surface, your body makes waves. Making those waves uses energy and adds resistance, called wave drag.

Worrying about a period leak can make you feel unsure about swimming. You can talk it through with a parent or carer before you go. If you need to check or change, tell your coach or Team Manager. You can ask to speak quietly. At Bluefins, we keep a small box of period products for girls who need them. A coach or Team Manager can help you find it.

Your race has finished, but you may have another one later. What you do in the gap can help you arrive ready for your next swim. First, check in with your coach and follow their instructions. If there is a swim-down pool, your coach will tell you whether to use it and what to swim. Do not assume every meet has one. Dry off and put on your club clothing and poolside shoes. Return to the team area, have a drink and keep your hat and goggles together.

Your breaststroke pull-out connects your push from the wall to your swimming at the surface. Learning the sequence and its timing helps you keep your speed. A strong push gives you speed. A locked streamline helps you keep it. Here is one way to practise: Power glide. Push away on your front in a locked streamline: hands together, arms extended and your head between them. Hold that shape as the push carries you forwards. One dolphin kick. Keep your arms locked in st

Pacing means choosing how to use your effort across a race. The distance changes how you use your arms and legs. In a 50m sprint, aim for speed from the start: quick, effective strokes and a strong kick. Fast arms still need to move you forward, rather than simply splash faster.