The Four “R’s” of Off-Season

Photo Courtesy: Milliken Aquatic Development

By Emily Thirion, Swimming World College Intern.

Many swimmers are currently finishing or have already finished their conference championship meet. Whether the season ended in triumph or tragedy, odds are that you are going through or will be going through a bit of a post-meet slump. It can be difficult to find direction and focus in your daily routine without the structure of the swim season, and it’s normal to feel a little blue without it.

So where do you go from here? No matter how your season finished – good, bad or ugly – the impending off-season is a great time for both recovery and growth. Swimmers have the tendency to grapple with different ways of filling the time they usually spend in training, so here are four of the best ways to make the most of your off-season.

1). Range

Photo Courtesy: Nathan Larkin

Off-season is the best opportunity for swimmers to cross-train. Oftentimes, we are so exhausted in season that we have the tendency to rely on a run-of-the-mill training routine. We swim anywhere from two to four hours a day and then crash as soon as we get home at night. Sometimes, our programs have dryland or weight-training built into our practice schedule, but that in turn usually leaves very little leeway for you to explore other forms of exercise on your own.

Swimming is a cardio-intensive sport, so plenty of other exercises can emulate or even supplement this type of workout. HIIT, boxing, spinning, and yes – dare I say it – running, are great alternatives to spending hours a day in the pool. The key is to pick an exercise regime that relies heavily on intensity and elevating the heart rate.

2). Refine

BEIJING - AUGUST 04: Sophie Edington of Australia attends a practice session at the National Aquatics Center at the 2008 Beijing Summer Olympics on August 4, 2008 in Beijing, China. (Photo by Cameron Spencer/Getty Images)

Photo Courtesy: Cameron Spencer

Oftentimes, in-season training consists of fitting a lot of yards into a short time span. We want to eek out the absolute most of every practice, but sometimes that does not give room to approach technical work. Things like stroke count, starts, turns, and so on and easily be pushed to the side. Use the off-season to collect data. Watch film, and have your coach tape you in turn. You can learn a lot from watching yourself swim. The off-season is a time when you can take advantage of refining the details of your craft.

3). Rehab

Photo Courtesy: Don Liebig

Our bodies sustain a ton of wear and tear over the course of a swim season. Many of us have shoulder problems, both serious and minor. The stress and strain your body goes through in order to perform each day eventually catches up. It can only be put on the back burner for so long before it needs to be addressed. Listen to you body. If you have a PT program, make sure you are doing it. If you don’t have allotted rehab, ask your trainer about what steps you can take for preventative care moving into the new season. Along the same lines, rehab may look different for each swimmer. Some people like cupping, while others much prefer using compression tools to help relax and rejuvenate. Regardless, off-season is the time to experiment and truly understand how to best help your body heal.

4). Recover

The Physio team working on the Australian Team Members inbetween training sessions. University of Auburn Aquatic Centre, Alabama USA. Australian Olympic Swimming Team are in their final training staging Camp before heading over to the Rio2016 Olympic Games. July 30 2016. Photo by Delly Carr. Pic credit mandatory for complimentary exclusive editorial usage. Thank You.

Photo Courtesy: Delly Carr / Swimming Australia Ltd.

Swimming is all-consuming in both the best and worst possible way. It eats away your time, your energy, and your ability to focus. It can be emotionally draining as much as it is physically taxing. Sometimes, the best way to utilize the off season is to truly recover and recharge your batteries. This can mean putting yourself in a time out. It’s okay to take a lazy day or even a few in a row. Watch a movie. Hang out with friends. Explore the community where you live. Do a service project. Swimming is amazing, but balance is essential to long-term success in the pool. Best of all? Your teammates are likely to be in the same position as you. Bored and overly energetic, bring them along for whichever activity you think will best help you unwind. This is an excellent way to bond with a teammate and become even closer friends outside of the pool.

Off-season will go by more quickly than you might think, so take advantage of the four “R’s” while you can. Do you have any off season rituals that help you to grow in the sport? If so, list them in the comments.

-All commentaries are the opinion of the author and do not necessarily reflect the views of Swimming World Magazine nor its staff.

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