Returning to Swimming Training

In this article, we’ll provide advice, hacks and insights on successfully returning to swimming training after an enforced lay-off such as an illness or an injury (or a pandemic!).

For competitive swimmers, being unable to swim for any length of time can be extremely tough both physically and psychologically.

This often continues when the swimmer gets back into the pool.
As many assume they can pick up where they left off, before their absence.
As a result, some swimmers push themselves too hard on their return.
This can increase the risk of the illness or injury reoccurring
To successfully resume swimming, after a long-term illness or injury, takes a planned methodical approach.

Listed below are some tips for successfully returning to swimming training after an enforced lay-off.

Think long-term

For most swimmers returning to full fitness after an enforced lay-off can take time.

For many swimmers, missing training for several weeks or longer can have a marked effect on their swimming fitness
It can also affect their general ‘feel for the water.
Therefore, they should be prepared that recovering their full swimming fitness could be a long-term process.

Speak to your coach

While being ill or injured the swimmer if possible, should remain in contact with their coach.

They should keep them up to date on their progress toward returning to the pool.
Swimmers should learn to trust their coach.
They should believe in the rehabilitation process.
They should believe that they will get them back to full swimming fitness.

Formulate a training rehabilitation plan

Before returning to swimming training, the coach and the swimmer should formulate a training rehabilitation plan. This should include,

Adapting the training to negate an injury

For example, a swimmer with a shoulder injury may use it as an opportunity to improve their leg kick.

For a swimmer with a leg or knee injury may use it as an opportunity to improve their core strength, flexibility or upper body strength.

Starting back slowly

The coach may advise that a swimmer returning to swimming training, comes back for only two or three training sessions per week.

Then depending on the swimmer’s progress, they can then slowly increase the number of sessions when required.

Reducing the intensity

The coach may also advise that a swimmer should focus on rediscovering their ‘feel for the water’ before they think about training at any significant intensity.

Coaches sometimes get a senior swimmer coming back from a long-term illness or injury, to train with a junior squad. This could continue until they think the swimmer has progressed enough for them to re-join their regular training group.

We have produced a related article on developing a feel for the water. Which you can view by clicking this link: developing a feel for the water

Monitoring the rehabilitation process

Returning to swimming from an enforced lay-off requires dedication and determination over a period of time.

To help them get through the rehabilitation highs and lows, swimmers and coaches should regularly monitor the rehabilitation plan. This will enable them both to see if it’s on track or if any adjustments need to be made.

Re-setting swimming goals

As a key part of a swimmer’s rehabilitation plan, the swimmer should in conjunction with their coach, re-set their swimming goals.

Many rehabilitating swimmers set short-term, mini-goals to help them with each stage of their journey back to full fitness.

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

Train with a swimming partner/buddy

Having a training partner to share the workload can really help the rehabilitation process.

They can provide the extra motivation that is sometimes needed when the going gets tough
They can help the swimmer to get back on track.

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

Refocus on invisible training

When starting the rehabilitation process, it’s important that the swimmer refocuses on their invisible training.

Swimmers should ensure they are getting enough recovery time and sleep
They also need to ensure they are getting the correct nutrition and hydration.

We have produced related articles, on invisible swimming training. Which you can view by clicking these links: invisible swimming training

Rehabilitation exercises

Some swimmers recovering from injury or illness may already be undertaking physical rehabilitation exercises.

Swimmers may find them dull, boring and monotonous.
However, it’s important that they are completed, as they are a key part of the recovery process.
To reduce the chance of repeating the injury, swimmers should ensure they increase their rehabilitation exercises slowly.
They should never perform more exercises than recommended.

Cross-Training

Some low-intensity cross-training may help the rehabilitation process.

This may include physiotherapy, yoga or some gentle land/dryland training.
Swimmers should discuss their cross-training options with their coach.

Develop a positive mindset

Returning to swimming from an enforced lay-off requires dedication and determination over a period of time.

To help them get through the rehabilitation highs and lows, swimmers should focus on developing a positive mindset.

The benefits of a positive mindset include,

Putting the situation in perspective

By developing a positive mindset, swimmers will learn that they shouldn’t be too hard on themselves. Especially if things don’t always go according to plan.

However tough the rehabilitation process, the swimmer should be grateful that they have recovered, and they are on the way back to full swimming fitness.

Trust yourself and the process

By developing a positive mindset, swimmers will start to develop a belief in themselves and the process to complete a successful rehabilitation.

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

Takeaways

For competitive swimmers, being unable to swim for any length of time can be extremely tough both physically and psychologically.

This often continues when the swimmer gets back into the pool as many assume, they can pick up where they left off, before their absence.
As a result, some swimmers push themselves too hard on their return.
This can increase the risk of the injury or illness reoccurring
To successfully resume swimming especially after a long-term illness or injury, takes a planned methodical approach.

For most swimmers recovering full fitness from an enforced lay-off can take time.

Many swimmers, missing training for several weeks or longer can have a marked effect on their swimming fitness and general ‘feel for the water.

Therefore, they should be prepared that recovering their full swimming fitness could be a long-term process.

We have produced a related article on rehabilitation from swimming injuries or ailments. Which you can view by clicking this link: rehabilitation from swimming injuries or ailments

We have produced a related article on swimmer’s shoulder: an introduction. Which you can view by clicking this link: swimmer’s shoulder.

We have produced a related article on breaststroker’s knee: an introduction. Which you can view by clicking this link: breaststroker’s knee: an introduction

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 is a 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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