Maximizing Your Swim Training
Over my coaching career, I’ve helped many athletes take on several marathon swim challenges from completing their first 10 KM to swimming the English Channel solo. Being a successful marathon swimmer takes dedicated rigorous training. Here are six tips that will help you drastically improve your swimming performance and prepare you for taking on a marathon swim.
Invest in Professional Coaching
Swimming is an incredibly technical sport, requiring proper form for an efficient stroke that helps prevent injury. Hiring a swim coach is crucial for swimmers at any level, as it brings in expert guidance to fine tune your technique. Even the best swimmers in the world need a technique tweak from time to time. A coach will also help you write your training plan. This is essential for success and if you don’t know what you are doing, you could end up injured before your big swim. If you are looking for a marathon swim coach to help you out, then check out our Find A Coach resource.
Embrace the Power of Swim Squads
Swimming squads or masters swim groups offer an enriching environment that will enhance your skills. Swim squads provide a sense of community, motivation, and camaraderie. Not only will you find new friends and supporters but you may even find a new found speed as a result with swimming with others. Don't worry about your pace; most squads have a lane for every swimmer, from beginner to advanced.
Structure Your Swim Sessions
Structured swim sessions are a crucial component of marathon swimming training. A structured approach, brings focus to your training, preventing lapses in form or reduction in speed. Try to divide your workouts into specific sections: a warm-up, technique drills, a main set, and a cool-down. This should be done for both pool and open water workouts. All workouts should have a focus and they should match the phase of training that you are in. Check out this resource on how to write your own workouts.
Dive into Open Water Training
If you're aiming for a marathon swim, open water training is a necessity. Swimming in the open water challenges you differently from the pool, making it key to adapt to these conditions. Look for safe, local open water swim venues and try to swim there at least once a week. As you get closer to your marathon open water swim, you will want to be doing more and more open water swimming. You will also want to practice in the same conditions that you may experience on the day of your big swim. It may be important to train in choppy water in conditions that you might not normally love swimming in. Safety should always come first so never go into conditions you don’t feel safe in, always have an emergency action plan and never swim alone!
Train Your Mind
Mental training is an essential piece to marathon swimming. Being able to push through and cope when parts of your swim aren’t going well, could be the difference between success and failure. Spending time on visualization and meditation can go a long way in helping prepare you mentally for the challenge you will be taking on. You will also want to work to have a positive mindset. This will help you get through tough times thinking that everything will workout if you keep riding it out. The pain will pass and you will find that rhythm again and will be on your way to a successful swim.
Don’t Neglect the Stretch
Unlike most sports, swimming works your full range of motion, making stretching and sports massages vital for optimal performance. Regularly stretching your shoulders, chest, back and core can dramatically improve your swimming efficiency. Consider a yoga or pilates routine specifically designed for swimmers. These will both help stretch your body and provide strength training to make you a more powerful swimmer less prone to injury. A monthly sports massage will go a long way in making sure you have full range of motion and prevent overuse injuries.
Applying these tips may significantly improve your marathon swimming performance and ensure that you are mentally and physically prepared for the challenge. Let us know which of these tips you've been missing out on and plan to incorporate into your training routine. Remember, consistency, dedication and sacrifice are your keys to success in the open waters!