{"id":201768,"date":"2016-05-16T18:00:48","date_gmt":"2016-05-17T01:00:48","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=201768"},"modified":"2016-05-16T12:57:30","modified_gmt":"2016-05-16T19:57:30","slug":"5-ways-to-stay-motivated-in-the-off-season","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/5-ways-to-stay-motivated-in-the-off-season\/","title":{"rendered":"5 Ways to Stay Motivated in the Off Season"},"content":{"rendered":"

By Kate Smarjesse, Swimming World College Intern<\/em><\/p>\n

After a demanding season, a break is something all swimmers look forward to. Although this break is much appreciated and well deserved, getting back into shape is seldom an enjoyable process. Here are a few ways to keep you motivated during the off season and\u00a0prepare you\u00a0to come back stronger than ever.<\/p>\n

1. Find a workout buddy.<\/h2>\n
\"Photo

Photo Courtesy: Kalina DiMarco<\/p><\/div>\n

Getting up early in the morning to lift is difficult, so having someone holding you accountable will make rolling out of bed easier. Not only will a friend make working out more enjoyable, but they will push you out of your comfort zone. Having someone there to cheer you on and get you through your last rep makes the work load feel lighter.<\/p>\n

\u201cI love to have a workout buddy because they always push me when I feel like I can\u2019t do something. They cheer me on and give me the motivation I need to finish my workout strong.\u201d<\/em> \u2013Alex Howard, University of St. Thomas Swimming<\/p>\n

2.\u00a0Set short-term and long-term goals.<\/h2>\n

 <\/p>\n

\"Jul

Photo Courtesy: Rob Schumacher\/USA Today Sports Images<\/p><\/div>\n

Having specific goals in mind will make training much easier because every effort will have a purpose. Set goals for yourself that you want to meet before the season starts, and specific goals you want to attain by the end of the season. Your goals don\u2019t all have to be focused on your exercises in the water. They could be as simple as eating healthier or being able to do more reps of an exercise.<\/p>\n

3. Reflect on your past season(s).<\/h2>\n
\"USC

Photo Courtesy: Fred Stumph<\/p><\/div>\n

Think about what parts of the season you were happy with and other parts of the season that could be improved upon. Whether it is nutrition, taper, or a certain event, it is important to realize what needs to change in order to be more successful the following season. When thinking about your season be honest with yourself about your weaknesses and\u00a0determine ways to improve upon your shortcomings.<\/p>\n

4. Make a\u00a0plan with Coach.<\/h2>\n
\"rachel-zilinskas-fist-bump-coaches-\"

Photo Courtesy: Peter H. Bick<\/p><\/div>\n

Having a prearranged schedule for your summer training is key. Know what your coach expects of you for the upcoming season and that will help dictate what kind of workouts you should be doing. Be sure to include your strength and conditioning coach as well, because off season training should consist of workouts in and out of the water. The most effective way to do this is to schedule a meeting with your coaches before you leave for summer break.<\/p>\n

5. Stick to a routine.<\/h2>\n
\"yoga-madison-kennedy\"

Photo Courtesy: Madison Kennedy<\/p><\/div>\n

Set up a workout schedule that works for both you and your lifting partner. Some people make the mistake of designing a workout routine that is too intense to keep up with. Start out by keeping it simple and be sure to mix in other types of workouts such as running, CrossFit, or yoga.<\/p>\n

\u201cIf you have a routine you will get into the habit of going everyday.\u201d<\/em> – Jason Tri, University of St. Thomas Swimming<\/p>\n","protected":false},"excerpt":{"rendered":"

By Kate Smarjesse, Swimming World College Intern After a demanding season, a break is something all swimmers look forward to. 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