3 Summer Training Tips for College Freshmen

By Delaney Lanker, Swimming World College Intern

The finals week grind is finally over, the sun’s shining and summer has finally arrived. You’ve made it through your freshman year of college as a student-athlete.

For college swimmers, summer is considered “off season,” according to the NCAA. Of course, swimmers never actually get a true off season and making sure to get in the pool during your three months out of school is an important part of preparing for your sophomore year.

But, as you dive into your training, it should go beyond the pool. Here are a few training tips to remember during your first summer home from college…

#1 Eat Healthy

As swimmers we think we can eat anything and everything we want. But, between dining hall food, late night pizza, less sleep and school-work stress, the freshman 15 is a real thing. And transitioning back into a healthy diet at home isn’t the easiest with mom’s home cooking and Coldstone Creamery around the corner.

If you’re not still training 20 hours a week this summer, like you were in-season, then it’s a lot easier to slack off on your diet than you’d think. Gaining those extra few pounds this summer will only make getting back into shape in September that much harder.

So instead of ice cream every day, substitute in frozen yogurt and fruit or a homemade berry popsicle. As for mom’s decadent cooking, maybe learn to cook some new, healthier recipes with her. Besides, you are going to have to learn how to cook for yourself eventually, and she will love spending the extra time with you.

#2 Cross Train

Getting in a pool this summer is an inevitable and very important part of preparing for the next season ahead of you, but that doesn’t mean you can’t switch it up a little.

Swimmers may be fish out of water sometimes when it comes to land activities, but cross training can be a fun, new way to help stay in shape. Summer is three months you have some freedom so go to that yoga session with your friend, try that cool new dance class at the gym or sign up for your local 5K to support a good cause.

Giving your body a break from the pool, challenges it to get stronger in different areas than it’s used to. Yoga is great for a swimmer’s flexibility, core strength and breathing. Certain exercises help your ankle and shoulder flexibility, which is key to a faster kick and better arm turnover. Yoga also focuses on breathing deeply and regularly which can help with breathing patterns during a race and underwaters off starts and turns.

Running is also a great way to change it up this summer. It works your aerobic stamina which benefits you in the pool and it also helps increase your bone density. Because swimmers are in the water, there is no impact and less gravity which may cause bones to decrease in density. So getting your cardio in on land will help lead to stronger and healthier bones.

Beyond the physical benefits of not only swimming this summer, there are mental benefits too. After a while, even the best of swimmers, need a mental break from being in the water day in and day out. Being a collegiate swimmer isn’t an easy job, but we do it because we love the sport and it’s important to take care of ourselves both physically and mentally.

So, pick something new to try out this summer and maybe you’ll find out you’re a really great dancer (at least you think you are) or in the very least, you’ll realize why you’re a water bug and not a land animal.

#3 Have FUN!

It’s summer! You’ve worked hard all school year and this is a time to enjoy your friends and family and hopefully go on some adventures.

Take the time to not just be in the pool, but lay out next to it. Spend time with your family and friends because for many of you, it might be your last full summer at home. Catch up on all of the sleep you missed out on during the school year and go make some memories you won’t forget.

So, yes, making sure to get in the pool and swim this summer is important, and while it may not be as relaxing as most college kids’ break, summer doesn’t mean we can’t take a breath and enjoy the sunshine.

Oh, and make sure to rock that beach bod you’ve worked so hard for.