Swimming twice a day can be a game-changer for your performance. You can boost your speed, improve your endurance, and really take your swimming to the next level.
However, diving into double workouts comes with its own set of challenges, such as burnout and injury.
In our video below, get Coach Fares Ksebati’s unique perspective on how to train 2-a-days in both the pool, and the gym!
How To Work Out 2x/Day For Swimming:
1. Timing Is Everything
The first part in crafting your strategy for double workouts is to ensure you have an adequate gap between sessions. Ideally, aim for a minimum of 4 to 6 hours between your morning and afternoon swims. This breathing room allows your body the crucial time it needs to recover and recharge.
2. Plan Your Workouts Wisely
When structuring your day’s training, prioritize the longer or more intense workout in the morning session. By tackling the tougher session when you’re fresh, you set yourself up for success and minimize the risk of fatigue-induced mistakes later in the day.
3. Intensity Matters
Keep your afternoon session slightly shorter or less intense than your morning one. This approach prevents you from overloading your body and ensures you’re not pushing beyond your limits too soon.
Related: 30-Minute Strength Training Workout for Swimmers
4. Fuel Your Fire
Training twice a day demands a mindful approach to nutrition and hydration. Hydrate before, during, and after each workout, and be sure to fuel your body with the necessary calories, focusing on a balance of carbohydrates and protein to support muscle recovery and energy production.
5. Build Up Gradually
Rome wasn’t built in a day, and neither is your capacity for double workouts.
Gradually increase your training volume over time, giving your body the chance to adapt and avoid burnout.
Related: How Often Should You Swim?
6. Mix It Up
Variety is the spice of swimming life. Alternate between high-intensity and moderate sessions to prevent monotony and reduce the risk of overtraining. This approach keeps your body guessing and ensures you’re not constantly pushing yourself to the brink.
A helpful way to do this is to train with the MySwimPro app. With personalized AI Swim Workouts, the app gives you pre-written interval-based workouts you can do on your own. Every workout includes a variety of strokes, speeds, and drills.
Plus, the intervals are tailored to your unique speed, skill set and goals. Download the MySwimPro app to start your training plan.
7. Listen to Your Body
Perhaps the most critical aspect of swimming twice per day is tuning in to your body’s signals. Distinguish between the discomfort of pushing yourself and the pain of overtraining. If something doesn’t feel right, don’t ignore it. Adjust your training accordingly to avoid injury and setbacks.
8. Know Your Why
Lastly, be honest with yourself about your reasons for pursuing double workouts. Are you training twice a day because it aligns with your goals and lifestyle, or because you feel pressure to keep up with others? Training intensity should always be driven by your personal aspirations and capabilities, not external expectations.
In the end, swimming twice per day can be a powerful tool in your training arsenal, but it’s not a one-size-fits-all approach. With careful planning, patience, and self-awareness, you can navigate the waters of double workouts while achieving your swimming goals.
So, dive in, but do so mindfully, and remember: happy swimming!
Start a free trial of the MySwimPro app and begin your personalized Training Plan!
1 Comment
Wait till you are 81 years old and try to swim 2x a day. I am lucky to swim 4x a week.