Set your own tempo and rhythm.
You need to always serve at your own tempo and pace.
Never allow your opponent to dictate the tempo on your service games.
Start your motion on your own terms.
Never start serving until you have mentally recovered from the last point.
If you feel any carryover effect.
Step away from the baseline and breathe deeply for 3 times and start your pre-serve routine again.
This will help you set and maintain a good rhythm for your service games.
Never rush through your motion.
This is a very important point when serving.
You should never feel like you are rushing before or during your service motion.
Your body needs to be relaxed and your mind should be picturing one fluid service motion.
Again, if you are feeling nervous at any time before you start your service motion.
Step away from the line and repeat the above suggestions I just gave YOU.
Then start your pre-service routine over again.
At the junior level.
A great natural advantage to swimming is the resistance effect. Water is 1000 times more dense than air, so when you swim, it’s like weight training without the dumbbells. The water itself is your weight training.
You get a full body workout when you swim that puts little stress on your joints. You engage the muscles of the upper and lower body. This includes the legs, core, the upper and lower back, the arms, shoulders and chest.
Just like weight training, swimming engages and tones muscle due to the resistance. Although running is a great cardio workout, it does little to enhance a dynamic muscular body.
Burns the Calories
A moderate-intensity workout classifies keeping your heart-rate at 50-70 % of maximum heart rate.
A rigorous workout runs at 70-85 % max heart-rate. After an intensive 30 minute breaststroke swim, you can burn up to 300 calories. This can vary according to your weight. The heavier you are, the more calories you burn. By burning 500 calories more than you eat every day, you can lose a pound of fat a week. Okay, this does not sound much. But think long-term.