The COVID-19 pandemic has left many swimmers fish out of water. As some communities reopen pools with strict social distancing guidelines, you may be wondering: “How can I ease back into swimming after such a long break?”
We’re sharing our tips to help you ramp up your swim training safely (including a free workout to get you started!).
Related: Social Distancing 101 for Swimmers
Ease Into It
If you’ve taken 2-3 months off from the pool, you won’t be able to swim at the intensity you could before quarantine. That’s ok! During your first workout back, take it easy, distance-wise and work on drills to help you regain your feel of the water.
You may want to swim every day once your pool reopens. To avoid overuse injuries that will require more time out of the pool, start with 1-2 swims per week, or try alternating one swim day with one rest day. Make sure your body has enough time to recover before your next session!
Don’t Go to the Pool Without a Plan
Make sure to plan your workout ahead of time. With many pools implementing strict social distancing guidelines that include 45-minute or 1-hour timeslots, having a plan will help you get the most out of your workout.
Ready to dive in? Check out these beginner resources in the MySwimPro app!
Related: 10 Beginner Swim Tips for Adults
How to Find a Beginner Swim Training Plan
When you download the MySwimPro app, you’ll be asked to input your skill level: Beginner, Intermediate or Advanced. This helps us recommend the best training plans for you!
To find all of our beginner-focused training plans, tap Training Plans in the Swim tab. Scroll through our list of plans, and click into any plan that catches your eye for more information.
After finding the plan that works for you, click Start Plan. The plan will be added to the top section of your Swim tab. Click into your plan at any time to view your progress or move on to the next workout.
If you want to adjust your skill level in the app to improve your training recommendations, visit the Settings tab on your profile page.
Check out these beginner swim plans!
- Getting Started (2 weeks)
- Beginner Freestyle Plan (4 weeks)
- Couch to 1k Swim Plan (6 weeks)
- Beginner Weight Loss Plan (8 weeks)
How to Find Easy Swim Workouts
Prefer to pick and choose your workouts each session? Head to the Workout Library!
When viewing the Workout Library, tap the hamburger icon in the top right corner of the screen. Then, tap Filter. Scroll down to select the Beginner skill level. You can also adjust distance, duration and stroke focus. Tap Apply to see all the beginner workouts available!
How to Customize a Swim Workout
When viewing a workout, tap the ellipsis (…) in the top right corner of the screen and tap Edit. Tap the set you want to edit and adjust the number of reps, distance, interval, stroke and zone.
You can also edit the number of rounds in a Set Group. Simply tap Edit Set Group.
Tap Done when you’re done editing.
Try This Beginner Swim Workout!
Ready to hit the pool? Give this workout a try.
Distance: 600 yards/meters
Duration: 17 minutes
- 4×25 Drill (3 Strokes + 1 Kick)
- 4×25 Drill (Zipper Drill)
- 1×100 Pull
- 2×50 Pull
1×100 Free Silent Swimming
Pool Not Open Yet? Try an Open Water Swim!
If you have an Apple Watch, you can log open water swims in the MySwimPro app! Simply open the app on your watch and tap Open Water Swim to start your workout. The app will track your distance, heart rate and average pace for the duration of your swim.
If you’re new to open water swimming, be sure to go with a buddy, wear a bright-colored swim cap and use a floatation buoy, too. Take it easy for your first swim and get used to the open water environment and practice sighting to ensure you swim straight!
How are you going to approach your swim training when your pool reopens? Share with us in the comments!