2. QUALITY training makes him swim fast.
A vital part of quality training is good nutrition!

              Food Pyramid

The best pre-practice, or pre-meet meal should contain primarily carbohydrates. Carbohydrate-rich foods like pasta, breads and cereal are easily digested and absorbed. Rule of thumb: 0.5 - 2.0 grams of carbohydrate per pound of body weight one to four hours prior to exercise. Here are some meals that provide 100 grams of carbohydrates.

How to chose a healthy meal...

Tips to Faster Recovery and Sustained Energy
    1. Eat smaller amounts of carbohydrates frequently throughout the day. 
    2. Drinking early and often (every 15 minutes during practice) keeps you 
        hydrated and provides your body with fuel.
    3. Eat a carbohydrate and protein snack within the first 30 minutes after 
        practice. The sooner, the better. If you have trouble eating solid food 
        after a hard workout, try liquid foods such as chocolate milk or a fruit 
        smoothie. 
    4. Aim for eating a substantial meal within two hours after practice to 
        maximize recovery. 
    5. Make it a habit to eat a hardy breakfast every morning. You’ll eat less junk 
        food later in the day, and it will enhance your daily energy levels and 
        athletic performance. 

Make Sure you are Always Hydrated!!!
    1. Keep a fluid bottle by the side of the pool when working out and drink 
        between repeats and sets.
    2. Choose sports drinks like Gatorade that taste good, stimulate fluid 
        absorption in the body maintain proper fluid balance in the body, and 
        provide energy to working muscles.
    3. Avoid carbonated drinks, which can cause stomach bloating and may 
        reduce fluid intake.
    4. Avoid caffeine-filled beverages. They are diuretics and contribute to 
        fluid loss.
    5. Check the color of your urine. Dark-colored urine may indicate you are 
        dehydrated and need to drink fluids.