Last Updated on May 7, 2024 by admin
In this article, we will provide advice hacks and tips on how to get the most from solo swimming training.
Many competitive swimmers for a variety of reasons find themselves training on their own. This includes,
- Being away from their usual training environment
- Rehabilitating after an illness or injury
- Or wishing to further develop their technique, speed or endurance
Some swimmers find it very difficult to keep focused and motivated, during a solo swimming training session.
- This can be especially the case if they are used to squad training with a coach.
Solo swimming training tips
Listed below are some of our favourite solo swimming training tips.
- To help make solo swimming training more enjoyable, effective and rewarding.
#1 Swimming goals
Setting swimming goals is a great way to help solo swimmers stay focused on achieving their swimming objectives.
- Whether it’s trying to improve their stroke technique or an aspect of their competitive performance,
- Setting swimming goals can help to keep a solo swimmer on the correct path
- Swimming goals are a very useful tool to enable a swimmer to set clear training targets, priorities and expectations.
- They also help to monitor and evaluate their progress and development towards achieving their swimming ambitions.
- So, to swimmers who don’t already have swimming goals – GET SOME!
Related article on the benefits of setting swimming goals
We have produced a related article on the benefits of setting swimming goals. You can view it by clicking this link: the benefits of setting swimming goals
#2 Keep a swimming training log
Keeping an up-to-date swimming training log is a great way to help a solo competitive swimmer stay on track,
- Enabling them to record and monitor a swimmer’s training performance
- Helping to evaluate their development and progression towards their swimming goals.
Many swimmers record and monitor their training sessions in a swimming log.
- These can take many forms and are usually down to the swimmer’s own preference.
- These are sometimes provided by the swimmer’s coach.
- One of the most popular types of swimming logs is those containing a variety of customised training monitor sheets for use in a ring binder
Related article on a swimming logbook: the benefits of keeping one
We have produced a related article on a swimming logbook: the benefits of keeping one. You can view it by clicking this link: a swimming logbook: the benefits of keeping one
#3 Have a swimming training plan
“Failing to plan is planning to fail”
Having a swimming training plan gives structure to a training programme.
- They should ideally be aligned to help swimmers progress towards their swimming goals
- There are different types of swimming training plans which can cover differing periods, these include,
A training programme plan
A training programme plan covers the whole of the swimmer’s training programme.
- This should ideally provide them with an overview of the type of training that should be undertaken at a certain period during their programme
A weekly training plan
A weekly training programme plan covers the training for a particular week.
- This should ideally provide a more detailed overview of the specific types of training that should be undertaken during that training week.
A training session plan
A training session plan details each part of an individual training session,
- Ideally, include the description of the swimming activity, the number of sets and reps (repetitions) to be performed, with a specified target time or rest interval (RI) for each rep.
- For example, 4 x 200m freestyle (20 sec RI)
- A training session plan is usually divided into three main sections of a swimming training session,
- These are the warm-up, the main activities and the cooldown.
Related article on writing a swimming training plan
We have produced a related article on writing a swimming training plan. Which you can view by clicking this link: writing a swimming training plan
#4 Be consistent and persistent
To develop and maintain a reasonably high level of fitness and technique, a competitive swimmer should ideally train in the water for a minimum of four to five times a week.
#5 Start slowly and gradually build up
When starting a new training programme or coming back from an illness or injury, many swimmers push themselves too hard from the start.
- This can often result in them suffering from fatigue or even worse a reoccurrence of their injury,
- This can sometimes lead to them becoming demotivated,
- Which in a few cases can lead to them dropping out of the training programme altogether.
- Some swimmers returning from a break, illness or injury, assume they can pick up where they left off before their absence.
- This is almost certainly not the case as any long-term absence from the pool will result in the swimmer losing a large proportion of their swimming fitness.
- Therefore, we strongly recommend that swimmers start slowly, get used to swimming regularly and enjoy the experience.
#6 Focus on stroke technique
A good stroke technique is the key swimming attribute.
- An improved stroke technique will improve a swimmer’s efficiency and speed in the water.
- Therefore, swimmers should focus and work to develop their stroke technique at all times.
#7 Count your strokes
One of the simplest and most effective ways of improving a swimmer’s stroke technique is for them to count the number of strokes they take to complete one length/lap of the pool.
- The more technically efficient the swimmer, the longer their distance per stroke and the fewer strokes they will take to complete a length/lap.
- Therefore, swimmers should focus on their technique while counting their strokes.
Related articles on stroke count and stroke rate
We have produced related articles, on both how to use stroke count and stroke rate and stroke count and stroke rate drills. You can view it by clicking these links: how to use stroke count and stroke rate | stroke count and stroke rate drills.
#8 Use different strokes
There are four competitive strokes backstroke, breaststroke, butterfly and freestyle.
- Many swimmers have their favourite strokes,
- These are usually the strokes that they are best at.
- However, adding different competitive strokes to a training session can add variety to the session.
- Swimmers usually have to work harder during their ‘weaker’ strokes, which can also help to improve their level of fitness
#9 Use swimming equipment
Many competitive swimmers use specialised swimming equipment during their training sessions.
This can help to improve their technique, improve their fitness and add variety. These include
Pull buoy
A pull buoy can help to isolate and develop a swimmer’s upper body and arm stroke.
Hand paddles
Hand paddles can also help to develop a swimmer’s arm stroke.
Kickboard
A kickboard can help to isolate and develop a swimmer’s leg kick.
Short fins
Short fins can also help to develop a swimmer’s leg kick and swimming speed.
Snorkel
A snorkel can help a swimmer breathe, while they focus on their technique.
Swimming Equipment
We have provided a recommended swimming equipment page.
- It contains swimming equipment that we and our swimmers use and recommend.
- You can access this page by clicking on the following link: swimming equipment
#10 Use a pace clock
Using a pace clock is one of the easiest and most effective ways of controlling the pace and intensity of a training session.
- They are found in most swimming pools and can be particularly useful for solo trainers.
Related article on how to use a swimming pace clock
We have produced a related article on how to use a swimming pace clock. You can view it by clicking this link: how to use a swimming pace clock
Solo Swimming Training: Takeaways
In this article, we will provide advice hacks and tips on how to get the most from solo swimming training.
Many competitive swimmers for a variety of reasons find themselves training on their own. This includes,
- Being away from their usual training environment
- Rehabilitating after an illness or injury
- Or wishing to further develop their technique, speed or endurance
Swimming Publications
We produce a growing range of publications on a wide range of swimming subjects.
- These include competitive swimming drill publications for backstroke, breaststroke, butterfly and freestyle.
- Which are now available in both Amazon Kindle and paperback formats.
- For information regarding our portfolio please follow our link: Swimming Publications.
Swimming Resource Library
We have produced a swimming resource library.
- This contains links to all of our blog posts.
- These are subdivided by swimming category.
These categories include Swimmer Development | Swimmers Health | Swimming Coaching | Swimming Competition | Swimming Drills | Swimming Dryland/Land Training | Swimming Equipment | Swimming Psychology | Swimming Training.
- To access any article 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.
- It’s for all those who are interested in competitive swimming, either in the pool or in open water.
For more information about joining this group please use the following link: The Competitive Swimming Exchange