Swimmers Training at Home

Last Updated on December 10, 2023 by admin

Swimmers training at home should establish a daily routine, that prioritises physical and mental health. — **Swimmers that are confined at home should establish a daily routine, that prioritises physical and mental health.**

In this article, we’ll provide advice, hacks and tips for swimmers training at home.

Many swimmers prefer to perform their dryland/land training routines in the comfort of their own home or when they have little or no access to their usual swimming facilities.

Establishing a daily routine

Many swimmers establish a daily routine, which includes relaxation techniques and psychological/mental health exercises.

A daily home training routine

Most competitive swimmers who train regularly will only start to lose significant levels of endurance or strength after approximately fourteen days of inactivity.

However, a daily home exercise routine can provide a swimmer confined at home with many health benefits.

Exercising releases endorphins, which can reduce stress and tension.
They can also enhance both physical and mental energy, which promotes well-being.
A daily home exercise routine can also maintain and enhance a swimmer’s flexibility.

Work on a weakness

For swimmers training at home, being confined could be an ideal opportunity to work on any weaknesses or target any weak muscle groups. For example, ankle flexibility.

There are many ways in which a swimmer training at home can perform a daily home training routine.

Listed below are links to our related articles on a range of swimming dryland/land training methods.

A mental health routine

**Many of the world’s top swimmers regularly practice a range of swimming psychological/mental health techniques**

As well as the mental health benefits provided by a daily home exercise routine.

Many of the world’s top swimmers regularly practice a range of psychological/mental health techniques to give them a competitive advantage.
These include maintaining focus, improving motivation, reducing stress and increasing self-belief.
Being confined to the home could be an ideal opportunity for a swimmer to practice and develop a range of psychological/mental health techniques.

Below we have provided links to our related articles on a range of swimming psychological/mental health techniques.

Planning your home training routine

As with all forms of swimming training, a swimmer should start a period of training at home by developing a training plan.

Listed below are some of the criteria that should be looked at when planning a home training programme. These include.

Set goals

Setting home training goals is one of the most important things a swimmer should undertake to help make their home training more effective.

Goals are an extremely useful tool in enabling both the swimmer to focus and gauge their progress and development towards achieving their training objectives.
Swimmers should set clear goals and plan their training to help them with this objective. For example, ‘develop my core strength’.

Length of time

In these difficult times, it can be difficult to judge when home confinement may end.

Ideally, a home training routine should be planned over an initial period of a month (4-week period)
This should give enough time for the swimmer to master the exercises and start to feel their benefits.

Start slowly

As with all training programmes, swimmers should start their home training programme slowly.

Increasing the intensity and resistance gradually only as they become more proficient.

Do something enjoyable

Swimmers are more likely to continue to train at home if they are performing a type of home training they enjoy.

Therefore, they should include a variety of exercises that meet their home training objectives and that they enjoy performing.

Balance and variety

It’s also important that home training doesn’t become a monotonous grind.

As well as performing exercises that they enjoy; swimmers should plan a balanced variety of exercises.
There are a wide variety of dryland training exercises a swimmer can perform.
These include bodyweight exercises, stretch cord exercises or plyometrics.

Swimmers safety

Although it may be difficult to achieve, swimmers should always exercise in a safe place.

They should ensure that they have enough room to safely perform each exercise.
The swimmer should also ensure that they are performing these exercises on a cushioned surface, such as a carpeted floor or gym mat.
Wherever possible swimmers should exercise in an environment that is free from distractions.
They should ensure they warm-up properly beforehand.

Facilities and equipment

**Some swimmers may be allowed to exercise outside once a day as long as they practice safe social distancing**

The facilities and equipment available for swimmers to train at home can vary enormously.

Some can be lucky enough to have a pool, while others are confined to a small room.
Whatever the facilities available, swimmers should plan to make the most of them.
While some swimmers may have a mini gym or exercise bike, others may only have what they can adapt.
For example, using two filled drink bottles as temporary dumbbells. Or using a secured dining chair to perform chair dips.
Whatever the equipment available, swimmers should ensure that it is fit for purpose and safe to use.

Invisible swimming training

During the period of home confinement, it may be difficult but, swimmers should focus their invisible swimming training.

Invisible swimming training is a series of disciplines that focuses on ensuring they receive the correct levels and types of nutrition and hydration.
In combination with rest, recovery, relaxation and sleep.

Swimmer’s safety and medical advice

When performing any form of swimming training exercise, swimmers should ensure that:

They have enough room to safely perform each exercise.
That all the equipment is fit for purpose and safe to use.
Swimmers should ensure they understand how to perform each exercise correctly before attempting to perform them.
That they warm up properly beforehand.
Before starting any form of exercise, we advise that you consult with your healthcare professional if you are concerned about an existing or potential medical condition.

Takeaways

In these difficult times, swimmers from all over the world are confined to their homes for an indefinite period, with little or no access to their usual swimming facilities.

Many of the world’s leading health experts are advising that the best way to get through this difficult period is to establish a daily routine, that prioritises physical and mental health.

For swimmers at home, this should include a daily exercise routine.
These should also include relaxation techniques and psychological/mental health exercises.

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