Last Updated on April 29, 2024 by admin
In this article, we’ll provide advice, hacks and tips on how to deal with swimming setbacks and turn them to a swimmer’s advantage.
It’s a fact of life for swimmers at all levels, that there are times when things don’t go how they had planned.
- The moments after a disappointing swim can leave a swimmer feeling annoyed, frustrated and upset.
- How they deal with swimming setbacks can greatly impact a competitive swimmer’s long-term success.
Many of the world’s top swimmers use swimming setbacks as extra motivation.
- They use it to further review their preparation, training and competitive performance.
- This can enable them to come back even better and stronger.
Overcoming swimming setbacks
When experiencing a swimming setback, the swimmer should allow time for any emotion regarding the setback to pass.
- The swimmer would do well to remember the old saying, “act in haste, repent at leisure”.
- This means that if a swimmer makes a hasty decision, they’ll have plenty of time to regret any mistakes later.
- When experiencing a setback, the swimmer shouldn’t worry about what others are thinking about them.
- They should accept that setbacks happen to swimmers at all levels.
- They should focus on using a setback as an opportunity to come back even better and stronger.
Reflect reasonably and objectively
It may take a few days or even longer before a swimmer can start the process of overcoming their setback.
- This process should start with the swimmer reflecting reasonably and objectively on the possible causes of the setback.
- For example, sometimes when a swimmer reviews their preparation and their training, they realise that given their training levels, their competitive performance expectations are unrealistic.
- When they feel they are ready they should review their preparation, their training and their competitive performance.
Review the preparation
The first part of a setback review should start by reflecting on the quality of their preparation.
- There is an old saying that “failing to prepare, is preparing to fail”.
- One of the keys to competitive swimming success is great preparation.
- During this preparation review, they should ask themselves the following questions.
Did they set any swimming goals?
- Swimming goals are a useful tool in enabling both the swimmer and the coach to gauge the swimmer’s progress and development towards achieving their swimming ambitions.
- Swimmers should set swimming goals, not just for the short and long term but for individual training sessions and competition
- Mini goals should be set for both training and competitive performance. (see below)
Were these goals too ambitious?
Swimmers and coaches should ensure that the swimmer’s goals are testing but achievable.
- If a swimming goal is too ambitious it could be setting the swimmer up for failure.
Related article on the benefits of setting swimming goals
We have produced a related article on the benefits of setting swimming goals. You can view it by clicking this link: swimming goals
Invisible training
- Did they ensure they received the correct hydration, nutrition and rest (invisible training)?
Related article on setting invisible swimming training
We have produced a related article on invisible swimming training. You can view it by clicking this link: invisible swimming training
Review the training
“Things won’t go perfectly. It’s all about how you adapt from those things and learn from mistakes.” Michael Phelps
The next stage of the setback review is for the swimmer to analyse their training.
- How a swimmer trains can often dictate how they will perform in competition.
- Therefore, swimmers should ensure they consistently and persistently train to their optimum.
- During the training review, they should ask themselves the following questions.
Did the training meet their swimming goals objectives
Sometimes during a busy swimming training programme, certain aspects of a swimmer’s goals are only partially addressed in training.
- If this is the case, then this should be highlighted in the training review, so that the coach can take remedial action.
Did they train as well as they could?
To be successful, swimmers need to train consistently well.
- For example, did they consistently perform to the best of their ability in training?
How many training sessions did they miss?
To be successful, swimmers need to ensure that they have a good training attendance record.
- However, if a swimmer misses a significant amount of training due to illness or injury, competitive performance expectations should be adjusted.
Swimming log
- Having a swimming log where a swimmer can record their training attendance and performance can be a valuable resource in this instance.
Related article on the benefits of keeping a swimming log
We have produced a related article on the benefits of keeping a swimming log. You can view it by clicking this link: on the benefits of keeping a swimming log
Review the competitive performance
In the next stage of the review, the swimmer should analyse their competitive performance.
- Most major swimming setbacks happen during competition.
- Whether it’s a poor individual swim, not achieving a personal best time or failing to achieve a championship qualifying time.
- Expectation levels and the pressure to perform are usually raised at a championship, especially if medals and titles are at stake.
- During the competitive performance review, swimmers should ask themselves the following questions.
Race preparation
Did the swimmer prepare well for the race?
- For example, did they conduct a proper warm-up?
Race tactics
Did the coach and swimmer formulate, discuss and practice race tactics during training?
- Understanding and practising race tactics can give the swimmer added confidence.
Race execution
Did the swimmer execute the race as planned?
After each race
Did the swimmer discuss their race performance afterwards with their coach?
Between races
Did the swimmer conduct themselves correctly between races, by doing the following?
- Cooling down after each race.
- Keeping themselves warm in between races.
- Refuelling and hydrating correctly?
- Putting any setbacks during competition behind them, so they do not allow it to affect their remaining races.
Related article on how to prepare for a swim meet
We have produced a related article on how to prepare for a swim meet. You can view it by clicking this link: how to prepare for a swim meet
Review the conclusions
Once the swimmer has reviewed their preparation, training and competitive performance, the next stage is to draw some conclusions, which can form the basis of a comeback plan.
Formulate a comeback plan
Once the swimmer has formed their review conclusions, the final stage is to form a comeback plan.
- Ideally, this should also be undertaken in conjunction with their coach.
- The swimmer’s comeback plan should involve action points based on their review conclusions.
- It could also involve the re-setting of some specific swimming goals.
- The progress of this comeback plan should be regularly reviewed and adjusted accordingly.
Swimming Setbacks: Takeaways
It’s a fact of life for swimmers at all levels, that there are times when things don’t go how they had planned.
- The moments after a disappointing swim can leave a swimmer feeling annoyed, frustrated and upset.
- How they deal with swimming setbacks can greatly impact a competitive swimmer’s long-term success.
Many of the world’s top swimmers use swimming setbacks as extra motivation.
- They use it as a further opportunity to review their preparation, training and competitive performance.
- This can enable them to come back even better and stronger.
A setback review should
- Reflect reasonably and objectively
- Review the preparation
- Analyse the training
- Review the competitive performance
- Review the conclusions
- Formulate an action plan
Swimming Publications
We produce a growing range of publications on a wide range of swimming subjects.
- These include competitive swimming drill publications for backstroke, breaststroke, butterfly and freestyle.
- For information regarding our portfolio please follow our link: Swimming publications
Swimming Resource Library
We have produced a swimming resource library.
- This contains links to our ever-expanding portfolio of blog posts.
- These are subdivided by swimming category
Categories include: Swimmer Development | Swimmers Health | Swimming Coaching | Swimming Competition | Swimming Drills | Swimming Dryland/Land Training | Swimming Equipment | Swimming Psychology | Swimming Training
To access our library simply click on the attached page link: swimming resource library
The Competitive Swimming Exchange – Facebook Group
The Competitive Swimming Exchange. Is a Facebook group to help exchange ideas and information to collectively improve the sport we love.
- It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
- It’s for all those who are interested in competitive swimming, either in the pool or in open water.
For more information about joining this group please use the following link: The Competitive Swimming Exchange