Swimming Training Checklist

Last Updated on June 7, 2024 by admin

**A swimming training checklist can help you to be consistently at your best over a sustained period.**

In this article, we have produced a swimming training checklist to help you get the best from each training session.

Contents

The key is to train consistently at your best
Swimming Training Checklist: Takeaways
- The key is to train consistently at your best

The key is to train consistently at your best

Training consistently at your best over a sustained period is the key to the ongoing development of your swimming technique, physical conditioning and mental toughness.
Are you consistently performing at your best during training?
Please use the checklist below to identify areas that could help improve your training performance.

A Training Plan

Having a training plan can help you ensure that you get the most out of each training session and keep your goals on track.

Pre-Swimming Training Checklist

A successful training session requires a lot of kit & equipment.
- Ensure you have all of your training kit & equipment packed in your kit bag.
  - Ideally, pack the night before if you are training early in the morning.
  - Don’t forget to include your training drink.
- Organise and if necessary, prepare your post-training hydration and nutrition.

We have produced related articles, on swimming nutrition and swimming hydration. You can view them by clicking these links: swimming nutrition | swimming hydration.

Ensure that you get a good night’s sleep, especially before morning training.

We have produced a related article on the secrets of a good night’s sleep for swimmers. You can view it by clicking this link: the secrets of a good night’s sleep for swimmers

Set an alarm to ensure you wake up in good time for morning training.
- Better still set two alarms just in case one fails.
Set a training goal for each session, to help you improve one session at a time.

We have produced a related article on setting swimming goals: an introduction. You can view it by clicking this link: on setting swimming goals: an introduction.

We have produced a related article on morning swimming training. You can view it by clicking this link: on morning swimming training

Ensure you arrive in plenty of time to enable you to prepare for your training correctly.
Perform your pre-pool warm-up routine correctly
Ensure you perform a correct pool warm-up

We have produced a related article on competitive swimming warm-up. You can view this by clicking on this link: a competitive swimming warm-up.

Undertake each training session with a positive mindset
Always give your best effort throughout the training session.
Pay full attention to your coach when they are giving advice or instructions.

We have produced a related article on developing a positive swimming mindset. Which you can view by clicking this link: developing a positive swimming mindset

When given the opportunity, start all training sets, with a proper race start.
Focus on your stroke technique throughout the training session.
Start each repetition at the correct time.

We have produced an article on how to use a swimming pace clock. You can view this by clicking on this link: how to use a swimming pace clock.

Always perform technically correct and legal turns.

With tight streamlining and good underwater technique

We have produced an article on introduction to swimming streamlining. You can view this by clicking on this link: an introduction to swimming streamlining.

We have produced an article on underwater dolphin kicking: an introduction. You can view it by clicking this link: Underwater Dolphin Kicking: an introduction

Finish correctly on a full stroke at the end of each repetition.
Regularly count your strokes, to ensure that you are swimming consistently and effectively.
Always perform drills and skills to the best of your ability.
When the opportunity presents itself, work on your weaker stroke/s, skills and drills.

We have produced an article on how to use: stroke count & stroke rate. You can view it by clicking this link: how to use: stroke count & stroke rate

Ensure that you swim at the correct pace and intensity.

Don’t miss any part of the main training set
- It’s amazing how often swimmers’ goggles leak, their hats tear or they need to go to the bathroom, as soon as the main set appears on the whiteboard.
- The main set is designed to be the main focus of the whole training session.
- Missing out on the main set can seriously inhibit your development.
Ensure that you observe good lane etiquette and safety guidelines while training. This includes,
- Make sure that you are always respectful of the other swimmers in your lane.
- Allow faster swimmers to start the set ahead of you and allow them to overtake if necessary and when it is safe to do so.

We have produced a related article, on swimming lane safety & etiquette. You can view it by clicking this link: swimming lane safety & etiquette

Ask your coach for regular feedback.
- To make sure your swimming development stays on track.
Hydrate sufficiently during the training session.
- When training in the water, swimmers can lose a great deal of their body fluid through physical exertion.
- This lost fluid must be replaced, as dehydration is one of the most common causes of poor performance.
- Drink throughout the training session.
- Ideally at the end of each set.
- Try not to drink between reps, as this could disrupt your rhythm and momentum during the set.

We have produced a related article, on swimming hydration for optimum performance. You can view this by clicking this link: swimming hydration.

Perform a proper pool cooldown

We have produced a related article, an effective competitive swimming cool-down. You can view it by clicking this link: an effective competitive swimming cool-down.

Post-swimming training checklist

Perform a correct post-training (post pool) stretching routine.
Record your training session in a logbook

We have produced a related article, a swimming logbook: the benefits of keeping one. You can view it by clicking this link: a swimming logbook: the benefits of keeping one.

Thank your coach after every session
- Swimming can often be a gruelling sport.
- Those who spend time creating tough training sessions and motivating you to help you develop as a swimmer deserve your thanks.
- A simple ‘thank you’ is a great way of showing your appreciation and motivating your coach.
Ensure that you undertake invisible swimming training during the time between training sessions.
- This is a series of disciplines to help ensure that swimmers receive the correct levels of nutrition and hydration, in combination with rest, recovery, relaxation and sleep.

We have produced a related article on invisible swimming training. You can view it by clicking this link: invisible swimming training.

We have produced a related article on swimming: dryland relaxation techniques. You can view it by clicking this link: swimming: dryland relaxation techniques.