By Norah Hunt, Swimming World College Intern.
Our sport, as complex and sometimes complicated as it is, can nevertheless be divided into two distinct, simple divisions: practice and competition.
While meets are where all the glory is gained, practice is where the work is put in, and where goals are actually attained. In a season, a typical swimmer will go to around five or six meets, but over 300 practices. Improvements are not made in the spotlight; they are made day after day, at a quiet pool where there is oftentimes only one or two people on the deck.
Every season, swimmers strive to make technical advancements each and every practice, with the hope that the hard work will pay off at the big meet. Is there a way make every practice great, and to benefit as much as possible from each one? Absolutely! Here’s how!
Photo Courtesy: Robert Stanton/USA Today Sports Images
Do not mentally prepare.
This first one might seem a little odd, especially since as athletes we are taught to always, always have some sort of mental preparation before a meet or a big race. However, practices are not special occurrences; they are part of a day to day routine that includes balancing work, school, a social life, and sleep; thinking about swimming more than we already have to is just silly!
Accept that the practice will be what it is, and go into each one with an open mindset. Sometimes the best way to prepare for something is not to prepare at all; try not to over think the simple things.
Photo Courtesy: Jeff Commings
Allow some time to zone out.
The best time to do this is usually during the first 200-400 of warm up. Regardless of whether the day was fantastic or horrible, it is a good idea to have a mental reset. Zone out, look at the black line at the bottom of the pool, pick a catchy song to sing in your head.
Whatever and however you do it, find a way to take a slight break from reality, and have a couple minutes of mindless thinking. After the five minutes is up, come back to reality and focus on the set before you.
Photo Courtesy: Bob Stanton-USA TODAY Sports
Take each practice a set at a time.
It is so, so easy to become overwhelmed by the main set, especially if the coach has already written it on the board and it looks like a tough time. However, the other sets in the practice are just as important, and they are unfortunately often the most forgotten or rushed through.
That tough kick or underwater set before the main set is there for a reason, and in order to benefit fully from each practice it is wise to not mentally rush ahead to what is coming. Take everything in stride, and give each set your best effort.
Photo Courtesy: Peter H. Bick
Cheer for your teammates.
This is probably the most important thing that can be done in a practice. Most bystanders think swimming is a solitary sport, but nothing could be further from the truth. During strenuous workouts, it is so crucial to maintain a positive attitude, and sometimes a set can be completely turned around by a teammate giving an encouraging or uplifting word. Cheer for your fellow swimmers, strive to make their set better, and you will find motivation for yourself as well.
Photo Courtesy: R-Sport / MIA Rossiya Segodnya
Take recovery seriously.
Sometimes, after practice we barely have the energy to pull ourselves out of the pool; we are so exhausted. At these times, the only thing we truly want to do is lay down on the ground and sleep away our sore and tired muscles. While sleep is important, the recovery that we as athletes do immediately after our workouts is so, so crucial to our success for the rest of the season. Stretching and refueling are the two big components of recovery, but it is also wise to do some sort of shoulder exercises or foam rolling to reduce both soreness and the risk of injury.
Sometimes, practice can be the best part of our day. Other times, it can be the worst. However, regardless of how the rest of the day went, every jump in the pool is a fresh start. Treat each workout like a stepping stone to your end of season meet, and help others along the way. Be as positive as you can, and even if you don’t hit the pace you want to or make that super hard interval, know that you gave it all you had each and every day. Trust that that is enough!
All commentaries are the opinion of the author and do not necessarily reflect the views of Swimming World Magazine nor its staff.
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