{"id":339434,"date":"2018-11-28T07:00:15","date_gmt":"2018-11-28T14:00:15","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=339434"},"modified":"2018-11-27T13:26:51","modified_gmt":"2018-11-27T20:26:51","slug":"five-tips-training-alone-holidays","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/five-tips-training-alone-holidays\/","title":{"rendered":"Five Tips to Training Alone During the Holidays"},"content":{"rendered":"

By Taylor Covington, Swimming World College Intern.<\/em><\/p>\n

Swimming can be a lonely sport as it is. While the swimmer\u2019s bond is arguably the strongest in all of athletics, this immense level of camaraderie is largely attributed to a shared degree of torture. It\u2019s something few can withstand and even fewer can comprehend\u2013a mentality woven through a self-deprecatory sort of discipline braided with stronger threads of heart and grit.<\/p>\n

Swimming not only teaches us to respect ourselves but also the people who can withstand it with us. It\u2019s the people who\u2013despite the dulling sensory experience, the time-warped capsule of black tiled lines, rushing water and the intermittent boom of pop song lyrics\u2013you know will always be there. It\u2019s when your own thoughts fail you during a particularly inhumane set, yet you know the source of that white-water splash beside you is suffering too, and for some sick reason that makes things a little better. It\u2019s the people who subject themselves to this brutal and beautiful sport we have chosen; the people who come back for more. Yes\u2013those are the people worthy of such a bond that swimming affords.<\/p>\n

There are moments, however, when that integral aspect of training is stripped away: when holidays or travel plans yield an empty pool and a full dry-erase board. Collegiate swimmers, in particular, may find themselves home for break with no club team with which to train. They may go abroad or to that family cottage in the middle of nowhere, yet training stops for no one and no thing; they would be remiss to sacrifice all of their hard work during such pivotal times of the season. How does the lone swimmer find the gumption to break the surface of a quieted, still pool with the lifeguards as her only company? Here are five tips to successfully training alone:<\/p>\n

1. Treat it like any other practice.<\/strong><\/h2>\n
\"gunnar-bentz-olympic-practice-kick-kickboard\"

Photo Courtesy: Kevin D. Liles-USA TODAY Sports<\/p><\/div>\n

Mimic your usual practice routine. Don\u2019t let yourself view this practice as \u201cdifferent,\u201d or else you run the risk of losing your motivation. Try to work out at your usual time, eat your normal pre-practice snack, and approach the workout as usual. As an athlete, your body is used to routine, and it will be easiest to respond accordingly if you maintain some level of normalcy. If you\u2019re worried about this, hold yourself accountable by telling a teammate about your practice plans. Agree to send a quick text or Snapchat from the pool at the same time; you\u2019ll be more likely to hold up your end of the deal.<\/p>\n

2. Lower the intervals\/\u201cJust Make it\u201d<\/strong><\/h2>\n
\"swim-pace-clock\"

Photo Courtesy: Ironman<\/p><\/div>\n

This sounds counterintuitive, but it works. So you\u2019ve planned 7 x 100\u2019s on the 1:30 \u201cbuild\u201d? Don\u2019t be na\u00efve. Even the word \u201csprint\u201d possesses a duller, more obscured meaning in the context of a solo swimmer. If you don\u2019t have a physical person to race, race the clock. If you want to ensure you\u2019re pushing past comfort, make challenging set intervals to give yourself something to work against. There\u2019s some false comfort in \u201cjust making it\u201d that can actually tick your competitive edge and get your juices flowing. Don\u2019t think: just make the interval. You\u2019ll be surprised at how quickly the clock will dominate your focus, becoming a challenger in itself. Create heart rate goals and customize your intervals accordingly. Give yourself some tangible indicators to assess your effort throughout the practice.<\/p>\n

3. Mix it up.<\/strong><\/h2>\n
\"BEIJING

Photo Courtesy: Cameron Spencer<\/p><\/div>\n

This isn\u2019t the time to challenge yourself mentally; you\u2019re already doing that by training solo. Create fun and engaging (yet productive) workouts for yourself. Using the \u201cjust make it\u201d mentality, refrain from doing multiple rounds of the same set. The workout will be easier to approach (and consequently, finish) if you can attack each chunk without the looming threat of another dreary, painful round. Think to yourself, \u201cIf I can just make it through the first main set, the second one is shorter and faster, and I can put on fins.\u201d Before you know it, your disintegrating, paper workout plastered on a kickboard will be telling you to hit those slow 5 x 100\u2019s on the 1:35; you deserve it after all those hard, self-motivated gains you\u2019ve just made.<\/p>\n

4. Be negative.<\/strong><\/h2>\n
\"australian-pain-anguish-practice\"

Photo Courtesy: Delly Carr \/ Swimming Australia Ltd.<\/p><\/div>\n

Close your eyes, and revisit your worst nightmare. If it\u2019s not jumping into winter training knowing that you\u2019re out of shape, you may need to dig deeper into your subconscious. Go back to that moment when you knew you were unprepared for the flip side of the whiteboard. Let yourself feel the gnawing pain in your stomach during the last drill-scull-swim of warmup, as your brain sifts through goal times and best-holds and arrives at an alarming cry for survival. Remember the time you took time off after getting your wisdom teeth removed, and you felt like bricks in the water for two weeks? Relive it. Suffer in it. Do whatever it takes so that you never have to feel that way again.<\/p>\n

5. Now, build yourself back up.<\/strong><\/h2>\n
\"sarah-sjostrom-sweden-happy-100-fly-2016-rio-olympics\"

Photo Courtesy: Erich Schlegel-USA TODAY Sports<\/p><\/div>\n

At the very end of the day, you\u2019ve worked far too hard to let your aerobic base plummet. You\u2019ve spent too many hours in the pool to waste time \u201cgetting back into shape\u201d at the onset of winter training. Be ready to attack the hard sets and reap their full benefits. No matter how difficult or inconvenient solo training may be, tell yourself that you\u2019re willing to do anything in the name of getting better. What happens in the quiet confines of a lazy pool on a chilly December afternoon will show up when the lights come on, and who doesn\u2019t want to find themselves lonely at the top?<\/p>\n

All commentaries are the opinion of the author and do not necessarily reflect the views of Swimming World Magazine nor its staff.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

By Taylor Covington, Swimming World College Intern. Swimming can be a lonely sport as it is. While the swimmer\u2019s bond is arguably the strongest in all of athletics, this immense<\/p>\n","protected":false},"author":6848,"featured_media":339436,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[6,17,1],"tags":[60136],"class_list":["post-339434","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-college","category-commentary","category-uncategorized","tag-taylor-covington"],"jetpack_publicize_connections":[],"yoast_head":"\r\nFive Tips to Training Alone During the Holidays - Swimming World<\/title>\r\n<meta name=\"description\" content=\"How does the lone swimmer find the gumption to break the surface of a quieted, still pool? 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