Reflect on those moments you dreaded getting in the water, how you felt during the time off and how you feel about swimming again knowing others are not able to. Let these joys drive away any frustrations you might face.
The first time back in the pool, just swim with no focus on duration. Allow yourself the time for a gentle, gradual warm-up. Assess how your breathing, body balance and muscles feel. This will give you baseline for where you are at mentally and physically. Eventually, you can increase your training volume week by week.
Opportunity to learn a new swim technique
If you struggled with swimming before the layoff, now is the time to learn some new techniques to get back on track. Send me a swim video for analysis and I can educate you on your technique limiters to maximize your progress and prevent injury.
Because swimming is a technique intensive sport (breathing, body balance, rotation, kicking, recovery, hand entry and pull ) swimming more frequently, say 15 minutes 3 days a week is better than swimming 45 minutes once a week.
Frequency leads to consistency. Once you are back to the pool multiple times a week for a few weeks, you can slowly increase the time and intensity of your training. Whether you’re trying to improve your stroke technique, swim faster, or increase your endurance, there’s one common, critical component: consistency. And, with consistency, you will be surprised how fast “it” comes back
Rather than measuring workout success by speed, track improvement with learning new strokes and enjoying the progress. Having gratitude for something you used to dislike is progress!
Keep a Training Log
If you kept a log before the time off you can compare your swim workouts before, to where you are now.Use that for motivation and encouragement. If you did not keep a log, start one now. Training logs can help you look back on how far you have come and provide motivation, and help you keep track of progress
Keep up with your band/resistance training
If you started strength training while you took time out of the water, continue to maintain this structure into your overall plan. If you are looking for strength training specific to swimming, reach out to me.
Set New Goals
New season means new goals. Goals helps you set up a plan, and having a plan leads to consistency. A goal could be to get back in the water 3 times a week. Maybe learn a new stroke or get in open water.
If you can create a challenge or game and remember to have fun and enjoy the progress you will be closer to attaining your swim goals. If its not fun, why do it?
Reach out to me with questions about your swimming or other triathlon related health, fitness and sport goals.
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