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How to Make a Swimming Comeback in 5 Steps

It happens to many swimmers, and there’s a chance it’s happened to you: you swam competitively in high school or college, or you picked up swimming as an adult. You pushed your body and swim faster, got stronger, and won races. You used to be so consistent with your swimming!

Related: Former Competitive Swimmer Lost 75lbs Training with MySwimPro 


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Then something stopped you from getting in the water every day. You got bored, injured, busy or maybe you weren’t able to train with a team. Now you can’t imagine how you used to swim so much.

If it’s been a while since you’ve completed a good swim workout, here’s your guide to get back in the water. Be sure to download the MySwimPro app for more tips, Training Plans and support to help you get back in shape!

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IMPORTANT CONSIDERATIONS

Before you head back to the pool, keep these things in mind:

1. GET YOUR FEET WET

“Do or do not, there is no try.”

If you want to get back into swimming, we can promise you that you’ll feel excited to train again after your first swim back. The hardest step is often the first step. Once you get to the pool, you’ll feel energized!

Head to the pool and get a short 10-20 minute swim in. Get used to being back in the water and stretch it out. You can’t expect to be as fast as you used to be, so take things slow and try a couple easy sets. Don’t put any pressure on yourself for this first swim.

Related: How I Made My Swimming Comeback with MySwimPro

Once you’re comfortable, ramp up your training with a Swim Workout from the MySwimPro app. Pick a Workout on your phone or smartwatch, watch the Technique Videos, and head to the pool. Start a Training Plan that’s personalized to your skill level, speed and goals to ensure you’re safely progressing as you get back in shape. Use code SWIM35 to save $35 on your first year of training with MySwimPro >

2. SET SMART GOALS

Related: How To Set SMART Goals

Set a goal so you have something to work toward. Whether that’s a race, a distance goal or a weight loss goal. SMART goals are:

An established goal will bring that old fire back and help you focus on getting your workouts in. If you’re not into competing, set a simple goal that’s attainable. Some examples:

3.  FOLLOW A TRAINING PLAN

Swimming on your own can be pretty challenging. Even if you’re intrinsically motivated, doing the same workouts over and over will make you plateau and may eventually make you slower. Following a structured training plan significantly increases your likelihood of success for your SMART goals, and reduces the stress you may feel if you usually write your own workouts.

Whether you’re trying to improve your stroke technique, swim faster, or increase your endurance, there’s one common, critical component: consistency. If you ask any coach, they’ll tell you that the most important thing you can do to get faster is to be consistent with your training. An odd workout here and there isn’t enough to produce real swimming results, and will only get you so far.

Below are a few of MySwimPro’s top Training Plans to help you reach your goals with swimming. Trust our team of experienced coaches to help you succeed!

Swimming Plans

If you’re unsure which plan is best for you, we’re here to help! MySwimPro Coach subscribers get access to 1-on-1 coaching calls with the MySwimPro team. We’ll talk through your goals, skill level and will help you create a training regimen that works best for you. If you stay committed, you could start seeing results in just four weeks!

Related: Get Started: Remote 1-on-1 Swim Coaching

4. INCREASE VOLUME & FREQUENCY

As you regain your feel for the water, you’ll likely want to start swimming longer workouts. We recommend increasing your workout volume by no more than 10-20% each week. This setup can help reduce the likelihood that you get injured from doing too much too quickly.

To really get back into the rhythm of things, you’ll need to swim 2-3 times per week. It’s hard to progress if you’re only swimming once a week, and you’ll lose your feel of the water. Here’s an example of a progressive increase in training volume:

If you’re crunched for time, it’s better to do four 30-minute swim workouts per week than two 1-hour swim workouts.

As much as you might dread swimming, you have to put in the work to feel like the swimmer you once were. You’ll be surprised how quickly it all comes back to you!

Former collegiate swimmer Patty Deters can attest to how quickly the love for the water comes back. She used MySwimPro to lose 75lbs, find her confidence and manage chronic illness. Watch her transformation story!

Related: How to Overcome Swimming Fatigue

5. TRY SOMETHING NEW

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You’ll feel more excited to swim if you’re challenging yourself to something new. If you can, find a new pool or body of water to swim in. If you think swimming with a group will help you, find a local Masters swim team or triathlon group in your area. You could even try posting on social media or online forums to organize your own swim group.

If you can’t do that, switch up your training so it works for you. If you were once a sprinter, try long distance workouts! If you’re a breaststroker, try backstroke! If you got burned out from swimming too early in morning, try evening swims! If you always used fins, try swimming without them!

Or, try a new water sport! Try a triathlon, water polo, diving, or synchronized swimming. Or even an underwater torpedo league! You’ll make new friends and feel more energized learning new skills.

Head to the pool and get those feet wet again! If you’re looking for Swim Workouts, drills, or Training Plans, sign up for MySwimPro Coach on your phone or smartwatch. Save $35 on your first year of training with code SWIM35 >

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