Swimming Self-Talk: An Introduction

In this article, we will provide advice, hacks, tips and examples as an introduction to swimming self-talk, to help improve swimming performance.

If you have ever witnessed a swimmer talking to themselves, before the start of a race, during a tough training set or while learning a new drill.
The chances are they are performing swimming self-talk.

What is swimming self-talk?

Swimming self-talk is a psychological self-motivational technique used by many of the world’s top swimmers.

They use it to help them cope in tough and pressurised situations.
Swimming self-talk helps to build their confidence, by replacing any negative thoughts with positive ones.
This enables them to focus on their performance, in a more controlled and determined manner.

How does swimming self-talk work?

A swimming coach spends a lot of their time encouraging the swimmers in their charge to ever-increasing levels of performance.

Self-talk works by a swimmer adopting some self-motivating or inspirational slogans or mantras, in order to self-coach themselves during certain swimming situations.
For example, to increase a swimmer’s confidence or to help them learn a new skill or drill.
Self-talk can also be used to overcome anxiety during competition.

We have produced a related article providing advice, hacks, tips and examples, on how to best use motivational & inspirational swimming quotes, to help improve swimming performance. Which you can view by clicking this link: swimming quotes.

Types of swimming self-talk

There are many different types and methods of swimming self-talk, as detailed below.

Positive and negative self-talk

There are two main types of swimming self-talk, positive and negative self-talk.

Swimmers need to focus on positive self-talk, as negative self-talk is critical and counterproductive, which can impair a swimmer’s performance.

An example of negative self-talk in training

A swimmer has just begun to swim a tough set of 20 x 100m freestyle. As they finish the 2^nd set, they practice negative self-talk by thinking to themselves that ‘oh no, I’ve got 18 more reps to go, I’ll never make it’.

This can demotivate a swimmer and have a negative effect on their training performance.

An example of positive self-talk in training

Swimmers should focus on positive self-talk, as this type of self-talk can be both motivational and inspirational, and often improves a swimmer’s performance.

The same swimmer using positive self-talk during the tough set of 20 x 100m freestyle as mentioned above, should say to themselves, ‘OK you’ve got this, you feel great’.

Positive swimming self-talk: motivational and instructional

Positive swimming self-talk is further broken down into two further types, motivational and instructional.

Motivational self-talk is the most common type of positive swimming self-talk and can be used by a swimmer in training or competition to increase effort or build confidence.

Instructional self-talk can be used by a swimmer in training to learn a new drill or skill.

First-person and second-person viewpoint self-talk

The most effective method of using positive swimming self-talk is when it is performed from a second-person viewpoint.

This requires the swimmer, when describing themselves, to use ‘you’, from a second-person viewpoint, instead of using ‘I’, from a first-person viewpoint.

This simple change of emphasis subconsciously distances the swimmer from the situation and as a result, it can help them to cope and focus more effectively.

For example, rather than using ‘I’ve got this’ the swimmer should use ‘You’ve got this’.

External and internal self-talk

There are two further methods of swimming self-talk, internal self-talk (thinking to yourself) and external self-talk (speaking out loud) Swimmers should focus on using external self-talk.

Research has shown that external self-talk, especially when used from a second person viewpoint (see above) can further help to distance the swimmer from a particular situation and as a result, can help them to cope and focus even more effectively.

Examples of positive swimming self-talk

Positive self-talk in training

There are a number of opportunities for using swimming self-talk during training, for example

This can be a very nervous experience, with the swimmer wishing to show both the coach and the other swimmers that, it was the correct decision for them to be promoted.

Using motivational self-talk will assist the swimmer to cope with this situation by helping them stay calmer and focused.
For example, the swimmer may use the following self-talk, ‘you are fit, you are strong, this is what you worked for, you belong here’

A swimmer or their training partner may at first find it difficult to master.

Using instructional self-talk can help encourage them both to a higher level of technical excellence.
For example, a swimmer can self-talk ‘one goggle in, one goggle out’ to help them focus on the correct head position, when breathing during freestyle.

Swimming training can sometimes be gruelling on the whole of the squad, particularly during tough endurance or sprint sets.

By using self-talk, a swimmer can help encourage their whole squad, that they have ‘got this’ or to motivate them to go again.
For example, by using motivational self-talk such as ‘come on everybody, just one more big effort’.

Positive self-talk in competition

Swimming competition can be a stressful situation, which can be helped by the use of self-talk, for example

Swimmers should practise instructional self-talk during their pool warm-up, to help them focus on their technique. For example, ‘remember to keep your stroke long and smooth’.

Swimmers should practise motivational self-talk during their pre-race warm-up, to help them build confidence. For example, ‘You feel so fit and strong’

Swimmers should practise motivational self-talk in the whipping area, to help them stay relaxed. For example, ‘you’ve got this, just remember all that quality training that you have achieved’

Waiting behind the starting blocks for the previous heat to finish

Swimmers should practise motivational self-talk whilst waiting for the previous heat to finish, to help them stay focused and relaxed. For example, ‘you got this, just perform as you have in training’

Swimmers should also practise motivational self-talk to encourage a teammate as they are ‘going down’ for their event. For example, ‘go on Fred, show them what you’ve got!’

Positive self-talk in life

Positive self-talk is a life skill, which can be used in any stressful situation such as interviews, performing a new task or public speaking.

Practising swimming self-talk

Remember to practice, positive, motivational or instructional, second-person viewpoint, external, self-talk.
Practice swimming self-talk consistently and persistently.
Like most swimming-related techniques, the more often you practice it the better at it you become.
Use visualisation to reaffirm the slogans or mantras you choose. This combination of words and pictures can create a powerful positive message.
Use visualisation to help you choose the slogans or mantras for different swimming situations during training or competition.
Perform instructional self-talk during training, encouraging yourself to perform the drill with great technique or to complete a tough set strongly.
Perform motivational self-talk during a competition, encouraging yourself to swim fast and smooth or to perform a great turn.
Praise yourself by using motivational self-talk after each successful drill, set, or race.
Use motivational self-talk to help you overcome the disappointment of poor performance.
Use motivational self-talk to help you calm down from a stressful situation.
Focus on the things that you can directly control, how you perform in training or competition.
Ignore external factors, that you can’t control, for example how others perform in training or competition.
Write down your self-talk slogans and mantras and make them visible. Put them in your swimming log, on your water bottle or on your kickboard, in fact, put them anywhere where you will see them often.

We have produced a related article providing advice, hacks, tips and examples, on how to best use swimming visualisation to help improve swimming performance. Which you can view by clicking this link: swimming visualisation.

Anxiety reappraisal

What is anxiety reappraisal?

Anxiety reappraisal is a cognitive technique where swimmers use self-talk to convince themselves that they feel excited, when in fact they feel nervous.

How does anxiety reappraisal work?

Anxiety reappraisal works because both anxiety and excitement are similar in that they are both highly aroused emotions.
The one big difference is that excitement is a positive emotion.
By using positive self-talk to convince themselves that they are excited, swimmers can turn negative ‘anxious’ thoughts into positive ‘excited’ ones.
For example, instead of swimmers using internal negative self-talk to say to themselves, ‘I feel nervous’. They should use positive self-talk to tell themselves that I’m ‘excited’.

Takeaway

Swimming self-talk can have a positive impact on a swimmer’s performance.

It’s a skill that can be easily developed and mastered when practised regularly. It can dispel negative thoughts and replace them with positive ones.
It can help swimmers through tough training sets and competition, and can ultimately make them better swimmers.