Preparing for Swimming Training

In this article, we’ll provide advice, hacks and tips on maximising performance by effectively preparing for swimming training.

Most swimmers don’t have unlimited access to a pool, lake, ocean or wherever they prefer to swim.

Therefore, whatever their level of swimming ability and whatever their discipline, it’s important that they make the most of their training time in the water.
This can be maximised by effectively preparing for swimming training.

Failing to prepare is preparing to fail

Whether they are a part of an organised club session, they swim with a group of friends or they swim on their own, to make the most of their training sessions swimmers need to make time to prepare.

Top tips for preparing for swimming training

There are a number of things that a swimmer can do to prepare which can help make their training sessions more effective and enjoyable.

Listed here are our top tips for preparing for swimming training.

Setting swimming goals

Whether the swimmer is a competitive, fitness or recreational swimmer, setting swimming goals can help them establish and focus on clear targets, priorities and expectations.

So, whether they want to achieve a new personal best time, swim with a better technique or get fitter, a swimmer should set some swimming goals.

We have produced a related article on the benefits of setting swimming goals. Which you can view by clicking this link: setting swimming goals

Session training plan

Whatever their level of swimming ability and whatever their discipline, it’s important that swimmers have a session training plan.

This helps to ensure that their training sessions are working towards their swimming goals.
A session training plan also helps ensure that their training time is maximised effectively.
A coach or a teacher should provide this for club swimmers.
Fitness or recreational swimmers should ideally find a ready-made session training plan which will suit their needs.

Swimming Plus FREESTYLE is a publication designed for those swimmers who want to improve their freestyle swimming technique.

Swimming Plus FREESTYLE provides you with a series of structured and progressive session training plans, plus detailed drill descriptions and expert coaching tips.
With Swimming Plus FREESTYLE, you can progress at your own pace when it’s convenient for you.

For further details and ordering information please use the following link: Swimming Plus: Freestyle

Packing kit

Swimmers need to ensure they have all the kit, equipment, nutrition and hydration they will require for training, to enable them to train at their optimum.

Therefore, to correctly pack for swimming training requires some pre-planning and consideration.
Many swimmers train either in the mornings or in the evenings straight after school, college or work.
To ensure they have packed correctly and to avoid any unnecessary anxiety, it’s best to pack for swimming training the night before.

We have produced a related article on how to pack for a swim meet. Which you can view by clicking this link: on how to pack for a swim meet

Leave for training in good time

Swimmers should ensure that they leave in good time for training.

This will help them avoid any unnecessary anxiety or stress before training
It will also enable them to ensure that they have sufficient time to get changed, warm-up and mentally prepare before training starts. (see training warm-ups below)

Positive mental attitude

Having a positive mindset can help a swimmer to increase their control over their attitude.

This can enable them to be more positive and focused during training.
This can be especially useful when swimmers begin to become demotivated.
Morning training can also be a time when a positive mental attitude can be very beneficial.

We have produced a related article on developing a positive swimming mindset. Which you can view by clicking this link: Developing a positive swimming mindset

We have produced a related article on morning swimming training. Which you can view by clicking this link: Morning swimming training

Invisible training

Swimming training day after day can become gruelling.

Invisible swimming training is a series of key disciplines to help ensure that swimmers continue to train at their optimum.
This focuses on ensuring they receive the correct levels of nutrition and hydration
In combination with rest, recovery, relaxation and sleep.

We have produced a related article on invisible training. Which you can view by clicking this link: Invisible training

Nutrition

Proper swimming nutrition is essential for optimum swimming performance.

It provides the swimmer with the energy they require to cope with the rigours of swimming training.
Proper swimming nutrition also helps creates new muscle and helps maintain and repair existing muscle.
Ideally, swimmers should start to refuel within 20 min after training

Hydration

A swimmer also needs to be well hydrated to perform at their optimum.

Although most of a swimmer’s training is conducted in the water, they still lose a great deal of body fluid through physical exertion.
It’s important that this lost fluid is replaced, as dehydration is one of the most common causes of poor performance.
For a training session lasting for an hour
Swimmers should start drinking early during training, within the first 15 minutes
They should aim to drink around 500 ml per hour (A standard size water bottle)
They should continue to drink little and often, ideally every 15 to 20 minutes

We have produced related articles, on swimming nutrition and swimming hydration. Which you can view by clicking these links: swimming nutrition | swimming hydration.

Relaxation

The ability to be able to relax is of great benefit to any swimmer wishing to train at their optimum level.

Dryland relaxation techniques can help swimmers reduce any self-doubts, worries or physical anxieties while increasing their concentration and performance.

We have produced a related article on dryland relaxation techniques. Which you can view by clicking this link: Dryland relaxation techniques

Recovery Swims

A swimmer should perform regular recovery swims during a training session.

Recovery swims are those sets and/or repetitions (reps) that are performed at a slow swimming pace.
This enables the swimmer to recover from the rigours of training during a session.
The cooldown swim at the end of each training session is a particularly important recovery swim.

We have produced a related article on recovery swims. Which you can view by clicking this link: Recovery swims

Training warm-ups

Warm-ups are an area often overlooked by many swimmers.

Some find warm-ups ‘boring’, as they don’t understand their importance.
A swimming warm-up is of key importance to swimmers because, in order to swim fast, swimmer’s muscles need to be warmed.
This increases the muscles flexibility and enhances their range of movement, making them more efficient whilst swimming.
Swimming with warm and supple muscles reduces the chance of injury.
An effective warm-up also prepares the swimmer’s heart to pump larger amounts of oxygen-rich blood throughout their body whilst swimming.
There are usually two phases to a proper swimming warm-up. The dryland warm-up and the pool warm-up.

Dryland warm-ups

Dryland warm-ups are performed before a swimmer enters the water, to ensure their muscles are warm and supple before swimming.

These are sometimes referred to as blood-flow stretching.
They are usually performed in two parts, first some warming-up exercises, followed by dynamic stretching.

Pool warm-ups

As swimmers train at different intensities and for different periods of time, they have different warm-up requirements.

As a result, there is no standard distance or time for an effective pool warm-up.
However, most coaches prefer a pool warm-up lasting between 20 and 30 minutes.

Cooldown

After training, the swimmer needs an effective cool-down to disperse any lactic acid which may have built up in their muscles, which can cause stiffness and/or soreness.

A 10-minute easy swim is an ideal way to cool-down effectively.

We have produced a related article on a competitive swimming warm-up. Which you can view by clicking this link: A competitive swimming warm-up

Takeaways

Most swimmers don’t have unlimited access to a pool, lake, ocean or wherever they prefer to swim.

Therefore, whatever their level of swimming ability and whatever their discipline, it’s important that they make the most of their training time in the water by effectively preparing for swimming training.
Whether swimmers are a part of an organised club session, they swim with a group of friends or they swim on their own, to make the most of their training sessions swimmers need to prepare.
There are a number of things that a swimmer can prepare which can help make their training sessions more effective and enjoyable.

These include,

Setting goals
Session training plan
Packing kit
Leave for training in good time
Positive mental attitude
Invisible training
Training warm-ups

Related Swimming Quiz: Preparing for Swimming Training

How well do you prepare for swimming training? Why not take our fun and educational multiple-choice swimming quiz and find out? Please use the following link Preparing for Swimming Training Quiz

Swimming resource library

We have produced a swimming resource library.

This contains links to our ever-expanding portfolio of blog posts.
These are subdivided by swimming category

To access our library simply click on the attached page link: swimming resource library

The Competitive Swimming Exchange – Facebook Group

The Competitive Swimming Exchange. This is a competitive swimming Facebook group to help exchange ideas and information to collectively improve the sport we love.

It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents. In fact, it’s for all those who are interested in competitive swimming, either in the pool or in open water

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