HAIL T H E KING O F KI P Speedo's sleep expert Nick Littlehales shares some of his tips for rest and recovery "Sleeping in a foetal position, with your dominant side up, psychologically leaves you feeling less vulnerable" "Having your head, neck, spine and hips in the correct position, just like swimming, will keep your posture correct and provide support" "Your bedroom is not an extension of your living space - it is a mental and physical recovery room that will affect sleep quality" "Just after midday there is a natural recovery window for you to take advantage of. It doesn't have to be a nap: take the dog for a walk, or have a swim" "We should sleep in 90 minute cycles. I recommend 35 per week taken polyphasically (shorter but more often)" B E A MA ST E R O F T HE ST ROKES Three easy steps to improve your technique in the pool To find out more, visit speedo.com/mindbody-swim Flat Swim with your whole body parallel with the surface of the water Reach Roll Rolling up to 45° degrees either side will help to lift the arm higher Aim to use fewer strokes per lap by extending your reach August 2018 BALANCEhttp://speedo.com/mind-body-swim