How to plan a swim session

We all know the benefits of swimming, and the feel good feeling it gives us. It's suitable for all abilities, right from beginners or returning after an extended time away.

Today Sarah is sharing her ultimate tips and helpful hints to help you plan and prepare for a swim session, and a simple plan you can follow.

Sarah has been a swimming instructor for 15 years, teaching all stages from learn to swim to coaching ...


What equipment do you need for a swim session? 

Ideally you want to have 2 main pieces if you are a new to swimming laps and a 3rd if you are returning from an extended break.

  • Kickboard - good for building strength in your legs and a strong core. Easy to use for a floatation device, to build confidence.
  • Fins - helps build confidence when lap swimming. Encourages a good kick.
  • Equipment bag
  • Pull buoy - confident swimmers. Body position in water and helps with stroke.
Photochromic mirror gogglesPhotochromic mirror goggles
Alana Park before a triathlonAlana Park before a triathlon

What should you bring?

Secondly let's look at what you should be wearing when you go. These are essential!

  • Swimmers - comfortable fitting and supportive.
  • Swim cap - Protects your hair and reduces drag, yet more importantly it helps your local pool to maintain cleaner filters.
  • Goggles - protects your eyes from the chlorine, enables you have clear visibility. A good fitting pair of goggles should last you a lengthy time.

Friendly PSA ... please remember that if you are planning to go swimming after work or going for a coffee. It's really beneficial and heavily suggested that you have a quick shower prior. Perfume especially and make up can impact on the chlorine levels. Not to forget your fellow swimmers.

 

When planning to swim at your local pool, or a swim session

Take your packed swim kit, water bottle & towel.

If you feel you’re not confident and may need assistance, let your fellow lifeguard or pool attendee know and the lane you will be in, so they can keep an eye out.

Stick the lanes with a wall, so you can grab them if needed.

Alana Park before completing a triathlon Alana Park before completing a triathlon

Know your own limits and capabilities, how much you can physically do and take extended rest breaks.

Always take a water bottle with you to stay hydrated, we still sweat when in water.

Most importantly enjoy the swim! We all have to start somewhere and it's easier to start with a shorter distance and build as you gain confidence.

Swim Session for Beginners 

Here is a basic swim session you can take to the pool with you to get started, in a 25m pool

Distance: 500m

Warm up

2 x 50m kick with the kickboard and fins ( 2 laps)  or 4 x 25m with extra rest at the ends

* front and back if you can.

4 x 25m freestyle with the kickboard and fins roll to  breathe every 2nd stroke. Extra rest breaks at each end.

Main

4  x 25m freestyle in your own time. Use fins

2 x 50m kick. Use fins

Cool down

4 x 25m as

25m kick slow and steady front, 25m swim easy (leave board on the wall) 25m free swim easy, 25m kick slow and steady front, with fins.

If you are competent and confident repeat the main set again.

 

Have fun, know your limits and capabilities. Swimming is low impact full body workout, that can be enjoyed by all.

I hope these planning and preparation tips and tricks help you, enjoy the benefits of swimming

You can find Sarah on Instagram @the.chlorified.mermaid

Happy swimming!