In many of my previous articles, I have emphasized the importance of change. You are never going to improve by constantly doing the same things all the time. It is so important to reflect on your past season and think about the things that went great, as well as the things that could have been done better. As you enter a new season, think about what you want to do a better job of. Is it getting to bed earlier? Improving your strength or flexibility? Or maybe it’s getting to practice early so that you can warm your body up before getting in the pool. Whatever it may be, take some time to think about how you can change your old habits for the better. Read below to learn about the common bad habits that swimmers tend to have, and how you can change them before entering your new season!
Sleep
Many swimmers, especially student-athletes, fall victim to not getting enough sleep at night. As we all know, sleep is an integral part to success. Balancing your classes and workload with training is a difficult task, and often, sleep is the area that gets neglected. It is so important to utilize open time during your day for schoolwork so that you have less to do in the evening after practice. Staying on top of your work and not procrastinating will not only help with swimmers’ sleeping habits, but it will also keep stress and anxiety levels low. Having a set time each night where you have to shut your laptop down and close your books is a way for swimmers to hold themselves accountable to getting to bed early enough every night.
Recovery
On top of swimmers’ sleeping habits, their recovery habits are also usually put on the back burner. Between the several hours spent in the pool and weight room each week, swimmers are bound to feel their bodies start to break down. There are so many recovery methods out there that swimmers may find to be very beneficial, especially when they are in the heart of their season. Take a few minutes every day to stretch and foam roll after practice. This will help loosen your tense muscles and relax your body. Make time in your schedule to sit in the ice bath for 10 minutes once a week. This will help prepare you for the next training session. Fuel your body appropriately after training. Whether it is a morning practice or an afternoon practice, make sure to eat a healthy and balanced meal so that you gain your energy back.
Practice Preparation
The easiest good habit for swimmers to form is showing up to practice early. Many swimmers might ask themselves, “Why is that so important?” The reason why getting to practice early is beneficial is that it gives swimmers time to prepare. Whether you need to prepare for practice physically or mentally, showing up early gives yourself the time to do so. Take time to create good habits such as foam rolling or performing a dry warmup before getting in the pool. Doing dynamic exercises outside the water will warm your body up before your practice really starts. Make this a habit every day, not just when it comes time to race at a meet.
Once you have taken the time to reflect and think about the habits that you want to create, write them down. The best way to hold yourself accountable to your expectations is by writing down your goals and rules to live by. Your new habits/expectations are a part of how you will achieve your goals. Connect them and understand why each of them is important.