Now that pools, lakes, and reservoirs are slowly opening, I’ve got a few suggestions for my readers. How can we get back into swimming without risking an injury, and how can we most efficiently expedite the rebound for the lost winter months? Here are my suggestions:

  1. Start with a dry-land stretch cord warmup before all sessions. Do the following right before you start the swim:
    • 30 full butterfly pulls
    • 40 alternating freestyle pulls and recovery low
    • 15 reverse standing snow angel movements with shoulder flexion and adduction. This starts with hands at your side and in a near straight arm movement. Finish with your hands together directly over your head. Reverse the direction with adduction and extension.
    • 20 bent over breast stroke pulls.
  2. Add Backstroke or Breast stroke throughout the workout. (i.e. in warm up try 4 lengths free + 1 of bK or Br.)
  3. Don’t use floaty neoprene shorts. Use your core and feel your core. Use a wetsuit only if the water is cold.
  4. Add 15- 35 yards/ meters of shorter build efforts not all out. Insert 2-3 sets of 4- 8 x distance noted. A nice way to do these is 3 hard efforts and one easy. Take enough rest to allow proper recovery and maintenance of stroke mechanics.
  5. Insert 200 – 400 of fin swimming combining free, back and fly. Do long easy strokes to feel the body elongate.
  6. Include 200- 400 kicking with fins with my prerequisites; back dolphin and back flutter.
  7. Do NOT do over-distance free for at least 3 weeks.
  8. Include paddles but go slow and limit to 300 y/m for the first 5 sessions then increase time.

Okay, this should get you all started on a safe and progressive swim start post Covid!

Best,
Dave