THE FOAM ROLLER
The foam roller is only required for District squad and above – Do not use before discussing with the Head Coach.
Using a foam roller can provide very similar benefits as deep-tissue massage. By focusing on the deeper layers of muscle tissue, also called connective tissue, it works to release the persistent patterns of muscle tension in the body, increasing flexibility and helping to prevent injury and improve performance.
Make the following foam-roller exercises part of your regular swimming routine--swim, roll, then stretch. See the instructional video below, which provides a good overview of the rolling techniques: