A New Year that holds so much hope but also uncertainty. A time that we don’t have full control over. Therefore, this two-part series will focus on challenges through exercise and sport during the coming year, taking into account COVID restrictions and those New Year Resolutions! Sport and exercise have played such an important role in supporting our Mental Health and Well Being and so let’s get that under control!
The goal is to encompass the opportunity to participate in something new and different from beginner to advanced exercise to fuel your motivation through two different sports with clear pathways to follow and an example of how one sport can match the desired outcomes of anyone with LTHC’s and Disabilities.
These are a bit like a snakes and ladders board! There are clear rungs of progression on the ladders that you can follow and everyone will 'fit and fix’ at a starting point, but the unpredictability and accessibility may help or hinder the route/journey you take which may not be favourable.
Just like playing the game. There are ladders to climb which are our hopes and dreams but there will be times and days where the slippery slope and unpredictability of LTHC’s and disabilities will mean a slide down the slimy snake on the game board. The important thing is to recognise that everyone's journey will be different.
Para-Swimming has been a part of our lives for so long and continues to be so even though at a long distance. Lockdown is forcing us into a different way to swim or to be ready to swim once the doors of our surviving pools open up again. There's a lot we can do and a lot we can’t, exploration is key, as is an open mind…….
The clear still blue, surrounded by colour, distinguished by smell, the coolness of dipping the foot in, the weightless feeling, the flow underneath, the mermaid style movement, encased by the water, the freedom of movement… but this isn’t swimming, this is visualisation.
Pushing off the wall body aligned, holding a breath from deep breathing from the core, passing the flags, leg kick flowing, 10M marker appears, blowing long and slow in a rhythm of stillness and ease towards the 15M marker, coming to the surface… this isn’t the perfect start of a swim it’s a yoga session and the power of breath control……..
Heading towards the end, pushing hard, using that last breath, powering through, head firmly focused down the line, stroke count, lungs are strong, trust in your ability, the line is clear, just me heading towards the wall, Giving it may all, totally invested….but it’s not there, there’s a box and a line that leads to that box, I’m at home, this isn’t the pool I love……. it’s power breathe and the art of practising a fast finish……
Armed with swim watch, body moving, focus, concentration on the process, breaking the session down into sectors, checking heart rate, driving onwards, gathering speed, slowing down, breathing under control, focus on alignment, practice good technique, set accomplished,…. water you may think? No, this is aerobic exercise COVID Style…..
The sounds, the familiar layout, the different people, the bags, the costumes, changing, in and out, up and down, ready, prepare, go, execute. The cheers, the announcements, the success, the disappointments the personal bests and analysis. This is Ponds Forge, steeped in history…… just one difference. Each medal, certificate, personal best, disappointments, feelings of anxiousness, nerves and anticipation, the programme and items of merchandise, bring with it a memory. We can relive the moments because although I can only focus on certain items and athlete passes this is not at a pool, it’s within my own four walls………
Unless you live in a mansion with a pool, have enough space for a bungee swim in a paddling pool, lucky enough to be able to have a resistance pool craned into your back garden or open water that’s freezing and not ideal for those with LTHC’s and liabilities we really have reached a very long snake…. Our sport as we know it is currently ‘off limits’ so having to reach it virtually which considering its swimming is a little tricky.
This section looks to support those who cannot access their chosen sport now and how we can come back strong. The second is for those who wish to access a new sport or take a step up onto a higher level once lockdown restrictions allow. As you will see from the simple thoughts above there are ladders of opportunity available right now.
Avoiding the snakes & Using them To Our Advantage
How To avoid the slippery snake when you know that your resolution is to start swimming or to return to the pool after significant time out of the water is tricky but there is a lot that you can do.
Gain Knowledge.
Focus on what you want.
Find out where you sit on the ladder.
Use the ideas below.
Contact people while all is quiet.
Prepare your body for a return to the pool or the start of your swimming journey.
Then as soon as the green light is given let’s go ahead and get moving! As a handy guide Swim England provide a wide range of resources for all levels. Wales and Scotland have their own programmes that will be fairly similar.
Alternatives - Utilising other exercises to get the same feel of your swim
Swim specific exercises are great. A fantastic resource is ‘The Anatomy of Swimming’. This book looks at how you can strengthen specific muscle groups that match to a stroke or a dive or a small part of alignment for each stroke, allowing you to strengthen key muscle groups. You can purchase a copy here.
Visualisation is a powerful tool. It’s a great way to remain in touch once you master the technique. Using all of your senses to incorporate things like the leisure centre, picture the coloured walls, the one-way system stemming from the first lockdown in March 2020, how the pool feels, the lifeguards as well as the swim stroke/set that you wish to follow. The mental health benefits may not last as long BUT on a good visualisation day your eyes will open and a smile erupts across your face, You’ve been on a journey to your happy place from the comfort of your own bed! You can get some introductory ideas from this article from The Magnetic Memory Method.
PowerBreathe is great for maintaining your breathing. Full details can be found here. These breathing devices strengthen your lungs by causing a resistance as you breathe into them and essentially act as a way to strengthen your diaphragm in the same way dumbbells would strengthen other muscles in your body.
Yoga teaches good breath control and done properly can help to strengthen the lungs and be effective in supporting your swimming, but also strengthen your core and upper body muscles whilst giving some relaxation which is great for mental health. This Benefits of Yoga For Swimmers article explains the benefits and gives some examples to get you started. If you really want to test yourself then try this Youtube Playlist by Cirque Du Soleil!
Using a Swiss Ball is easy but also effective for core control and strengthening as is pilates. Any physiotherapy that helps hold your body together in redness for ‘go time’ can be focused on and potentially more completed and repetitions increased. Although ensure you have medical guidance with this one.
Aerobic Exercise
Use the exercise opportunities allowed outdoors to experiment and appreciate the outdoors. Try some running or cycling, walking or using your local park area. You could try out some of these Winter Warmers which include challenges to keep you motivated especially through these cold, dark days. The Race At Your Pace blog has some great articles including Cycling Streak Running for Beginners, Stationary Bike Programmes and walking activities as well as handy tracker sheets to keep as a log just as you would for your swim training.
Create some circuit training sets at home using household equipment.
Plan to exercise at the same time that you normally swim so that you can slip back into your old regime quicker. If you belong to a club then you probably have a Pre-pool routine that you do to prepare your body to swim. If so then making sure you do this before your exercise will be beneficial. Many swimmers now use Grid Rollers that act as a massage. You can read about them in detail here, watch videos, purchase products and learn how to incorporate it into your daily routine. Rollers are sold widely and often cheaper than the original Triggerpoint rollers.
Dust off any old exercise equipment you may have at home and try some indoor cycling, running, stair runs or whatever you can add up!
Browse some of the online content for different activities to try such as dance, aerobics and spinning. The Keep Essex Active YouTube Channel has some great ideas to get you started.
Stay Connected - Immerse Yourself In Your Swimming.
Use the medals, certificates and other memorabilia to recall the good and bad memories of your swimming.
Find a club to train with and compete with either other able-bodied swimmers and/or para-swimmersand training support. You can look at basic nutrition here and sign up and log in for more detailed recipes and performance nutrition.
Re-visit /add some sport psychology activities to your day like these Swim England Sport Psychology sessions produced to support us during the first lockdown.
If you are a club member then there is every chance that your club may provide some online land-based exercises via Zoom or Microsoft teams. A great way to stay in touch and many clubs also offer safe social sessions to keep you connected with your teammates..sure you have medical guidance with this one.
Watch back old races that you have competed in. Depending on your level of participation you may be able to playback big events you have taken part in or your coach may have taken some video shots during training. It’s a great time to go back and analyse these and work out where you can do better. Watch top athletes on YouTube or through British Swimming and see what those in your classification or ability level are doing and think about what changes you could make.
New To swimming or what to turn it up a notch?
Now we move onto the nitty, gritty of it all. Select your ladder and be armed and raring to go! Reading the Return To swim Guidance By Swim England and their latest information on CORONA is important for all levels of participation. Those returning will probably be aware if participation resumed after the last lockdown but things can change rapidly as we know, so a good idea to keep checking.
Swimming For Pleasure
Swimming for pleasure or for social reasons is still a great thing to do. Whether you are a beginner or a more advanced exerciser looking for something to compliment your current regime. Preparation for this could include;
Looking at pools near you
Making sure you know what type of swimming you would like to do
Look at some timetables to see what was being delivered locally
Have a look at some swimming clips on YouTube
Consider taking some lessons to get you on your way
Swimming Lessons
Swimming for pleasure or for social reasons is still a great thing to do. Whether you are a beginner or a more advanced exerciser looking for something to compliment your current regime. Preparation for this could include;
The Swim England Learning to swim guidance can be found here.
You can access details about all the award programmes for all ages and abilities. These align with the Learn To Swim Frameworks.
For inclusive lessons, you can access the Swimming Inclusion Hub here. You will find guidance for coaches, instructors, parents, schools and swimmers. Exit routes and research insights are also included.
Lots of handy blog posts including this one which is specifically for Tips For Parents Post-Lockdown.
The Mermaid School swim books are also a great way for younger swimmers to encourage them to swim and great to fill in the gaps between now and when lessons begin again.
Para-Swimming
If you have the desire to get started in Para-Swimming a once the pandemic allows then Swim England advises that you;
Get in touch and allow them to help you with specific advice for you here by completing the online tracker sheet.
Once possible you can then sign up for an assessment with Swim England qualified coaches at a Start Para-Swimming Centre.
Find a club to train with and compete with either other able bodied swimmers and/or para-swimmers
Still keen? Then you can apply for classification to compete in regional, national and international competitions.
Set yourself goals and work hard with your coach to reach them.
This is great because it’s something positive that you can do right now whilst we await the re-opening of pools. It will give you some realistic perspective and help with initial programmes and whether you will be able to compete in this section of the sport.
Masters Swimming
Getting into Masters swimming gives a fantastic insight into the wealth of opportunities to compete in right from County to Regional, National, Friendly Games (against other swimmers from around the world) and WorldChampionships. It’s very social but also very competitive! Anyone over the age of 18 can take part and the competitions break people down into age categories. Through the hub you can access information on;
Finding a club
Technique tips
Nutrition Advice
The Master's Handbook
An interesting blog post about competitions.
Contacts for Masters Information.
The relay events are always great fun. Simply get your team of four, add together the ages of each swimmer together and there will be an age category for you! There are no limits!
So find yourself a club, make contact and be ready to go once the time is right.
Open Water Swimming
There is, of course, one accessible option for some swimmers right now and that’s open water. Not for the faint-hearted, not for beginners or if your medical condition/disability is affected by the cold. Serious consequences if you’ve not swum in ‘open’ water before, in a designated centre and with others/coaches to support when restrictions allow. This section of the sport includes;
Lakes
Rivers
Lochs
Seas
Reservoirs
You can find out everything that you need to know here.
Hopefully, this will help to demonstrate that you may be missing your sport and quite rightly but that there are ways to remain connected and safe at the same time. Make your own pathway and see where it takes you. Hopefully, back to a pool in the not too distant future or it helps you to reignite your New Year Resolution in a different sport with the same principles.
Next week we turn our attention to cycling, with plenty of opportunities to get rid of those snakes and climb some ladders. Until then, stay safe, don’t feel afraid to make new memories, but be safe, stay well and of course, follow the lockdown guidance…..
Next week we turn our attention to cycling, with plenty of opportunities to get rid of those snakes and climb some ladders. Until then, stay safe, don’t feel afraid to make new memories, but be safe, stay well and of course, follow the lockdown guidance…..
Useful Websites
Swim England - Becoming a Para-Swimmer
Swim England - Masters Swimming
Contact Details For Masters Swimming
Swim England Learning to swim Information
Swim England Inclusion Programme
Swim England Sport Psychology
Getting Children Back in the Pool Post-Lockdown
Open Water Swimming Guidance.
Time To Heals Guide; The Rounded Approach To Swimming
Powerbreathe Training Devices
British Swimming - Para-Swimming Performance Guidance
British Swimming - Nutrition Advice
Magnetic Memory Visualisation Methods
Keep Essex Active
Cirque Yoga Programme
Time To Heal Winter Warmers
Race At Your Pace