Olivier Poirier-Leroy is a former national level swimmer based out of Victoria, BC. In feeding his passion for swimming, he has developed YourSwimBook, a powerful log book and goal setting guide made specifically for swimmers. Sign up for the YourSwimBook newsletter (free) and get weekly motivational tips by clicking here.
For most swimmers it is officially summer. And by summer I mean a couple weeks of almost guilt-free respite where we are able to catch up with friends, sleep in, and slowly peel off the smell of chlorine from our hair and body. While for some athletes the break will be short and sweet before hopping in the pool again next month, for others it will be a long, drawn-out break extending many months.
Here are 5 tips for getting back into the water after a long break out of the water:
1. Take it Day by Day.
Typically when we jump back into the pool after a long break the expectation is that we swim a few hundred metres, shake the cobwebs loose, and then we are back! This is rarely the case. Depending on what we were up to during the break – i.e. did we stay in shape – the bounce back can be slow going.
In this spirit you should forget comparing yourself to where you were, or rather how far you are from where you were, and focus on the day to day process of being an athlete again, and what that entails.
2. Train for volume before training for effort.
Consistently training to failure when you are out of shape is the quickest way to wear yourself completely out. This can be the hardest thing in the world for an athlete to do; to take their foot off of the intensity pedal when they first get back into the pool. They want to swim fast, and they want to swim fast now.
Over those first few weeks focus on completing your workouts with good technique, and then begin to ramp up the intensity.
3. Build good habits from the get-go.
One of the nice things about taking a long break from swimming is that when you come back you are given a veritable clean slate. Use this fresh start as an opportunity to build good habits into your swimming from day one.
4. Be Patient.
Those first few weeks (and months if it’s been a really long break) can be trying not only physically, but mentally. You’ll wonder to yourself if you will ever swim as fast as you once did. That the pain of training is so much worse this time around. Or that you don’t have the same confidence and mental toughness that you had before. It will come back; your feel for the water, the physical endurance, just not all at once like we imagine it should.
5. Track & celebrate your progress.
Measuring and recording your workouts not only gives you a record of what you are doing, it brings together the points mentioned above as well; it allows you incrementally adjust volume, both in-session and over the course of a week.
It also provides you a place to see how you are keeping on with your new habits, and also displays your “small wins” in front of you to give you that reassuring kick to the derriere that you are on the right track.
About YourSwimBook
YourSwimBook is a log book and goal setting guide designed specifically for competitive swimmers. It includes a ten month log book, comprehensive goal setting section, monthly evaluations to be filled out with your coach, and more. Learn 8 more reasons why this tool kicks butt.
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Thanks to the coronavirus I probably won’t be able to swim for a long time. I’m actually kind of missing swimming right now, idk.
Just about to get back in the pool after 20 years (aside from pissing about on Holidays). I’ve put on around 7 stone (~100lbs) since then, and my GP has concerns that I may be T2 diabetic.
To get down to a ‘healthy’ weight I need to lose the aforementioned 100 lbs. I’ve lost around 10 just by dieting, but it’s not enough.
Wish me luck, I’ll keep this updated with my progress 🙂
I’ve hardly swam in the last 20 years after swimming competitively for 10 years from ages 8 – 18. I have injuries to my shoulders that have kept me out of the water but after surgeries and extensive physical therapy I’m finally back in the pool and building endurance. I can’t help but look at my times and compare to when I was a kid (I’m so incredibly slow now in comparison and it’s really frustrating and somewhat discouraging). I try to tell myself that any times that I swim now in my workouts are the fastest I’ve ever swum since I’ve been in this age group. 🙂
I quit swim about a year ago and every time I see the sport on tv I miss it. My dad is pushing me to join my high school team next year but I want to get good again. My main issue is pride. I don’t want to get in the pool and be horrible, I still want to be good. How do I over come this because it’s keeping me out the water.
this is because you are young AND THEREFORE SELF CONSCIOUS. IT REALLY DOESN’T MATTER WHAT ANYONE THINKS. In reality everyone will be thinking of themselves and not bothering about whatever you are doing. Even if you do get teased, so what? Having said all that I used to think people were watching me and taking the mick. Well Im old now and though there aren’t many advantages to that but not giving a fiddlers fart re what people think or say is one of them.
Swam competively for almost 16 years, stopped and join the army, 10 years later, and now a disabled veteran, I want to start swimming again, with the goal of swimming in meets this winter. Lets go!
I’ve been out of the pool for four months, first from a long case of the flu over spring break then from cutting out of long-course altogether because of recovery time + interference in my schedule due to lacrosse season starting. Long-course season is usually when I shape up for the short-course season and lacrosse training just isn’t as vigorous or intense as my expectations on the swim team. I haven’t significantly grown taller or more muscular, so the chances of a surprise comeback are almost impossible. I’m scared of my position in the lane, because I know when I was in swim shape, I was at the front of the lane in practice, and now, I’m almost sure I… Read more »
I swam competitively for 12 years. Sadly I haven swam in almost ten years now. I am really contemplating getting back in the water to help with getting back into shape. I am honestly scared not knowing if I will ever be where I once was. Anyone around 30 know what I’m going thru??
Terra, I’m 36 and haven’t swam competitively since college (17years!). I recently started getting back into shape, for general good health, and am using swimming workouts this summer to whip me into shape. I have been doing only two swim workouts a week along with two gym workouts a week but I already feel the improvement after 4 pool workouts. I now want to join a masters team when my local pool shuts down after summer. If you are dedicated to getting back to where you used to be- you will do it! We aren’t too old to be great again- Dara Torres was 41 in the 2008 olympics! Just keep swimming : )
Hi Jennifer, I’m in exactly the same situation as you – 39 and wanting to get back into the pool for my own general health. I swam competitively for 12+ years. Where are you getting your workouts? My schedule allows me 45 – 60 min workouts, which is a far cry from what most workouts online are tailored to. I cobble together my own workouts now, but could use some to fall back on that are more thought through.
Hi Mindy, I’m 35 and just got back in the pool. Out since High School State Championships senior year. I found a US Masters Team close to my house. Coached workouts and great sets. I find it very helpful to have people in my lane pushing me. Sad thing is 65 year old’s are kicking my butt into shape!
Terra….I’m an old lady compared to you. I’m in my 50’s and haven’t been back in the pool since swimming competitively in college! I’m on week 4 and building my endurance. The body remembers, and you’ll feel great. Try not to compare yourself to the swimmer you used to be. If you truly have the number of hours to put in the pool that you once did, you’ll get back where you were…if not, give yourself a break and have some fun!
Exactly the same story with me Leah! Everything is exactly the same, two years, new state new team I’ve had dreams about me winning state and going to zones and such,