Finish the season strong

Paul Newsome looks at how to perform your best in end-of-season events and challenges

As the swimming season draws to a close for those of you in the northern hemisphere, many of you will be facing your most demanding events and challenges. Whether you’re tackling a final race, embarking on a long-distance marathon swim, or aiming for a personal best time in the pool, the transition from the height of summer to the cooler, unpredictable conditions of early autumn requires careful preparation. Here’s how to ensure you’re in peak form as you head into those end-of-season events.

Getting back on track

The summer months often bring disruptions to regular training routines. Holidays, family commitments, and even the allure of warmer weather can lead to missed sessions or less structured workouts. I often hear from my UK-based Swim Smooth Coaches that this time of year can be very sporadic with attendance. But as you approach your final events of the season, it’s crucial to refocus and re-establish your training rhythm.

Start by assessing your current fitness level. Have you maintained your endurance and strength, or do you need to rebuild? Identify any gaps in your training and address them with a structured plan that emphasises consistency. Consider incorporating a mix of technique-focused sessions and endurance sets to regain your momentum. It’s also beneficial to include some race-pace work to sharpen your speed and reacquaint your body with the demands of competition. In fact, that is exactly how I’d recommend setting up a very simple weekly routine:

Simple three swims per swim week routine

1. Technique/endurance
2. Harder endurance (aka ‘Red Mist’)
3. CSS or threshold work.

Re-establishing this regular routine will not only boost your physical fitness but also help rebuild the mental focus required for competitive swimming. Visualise your upcoming event and set clear goals for each training session to stay motivated and on track. Have a go using our free race pace predictor at swimsmooth.guru to give you an idea of what you can expect from yourself.

Preparing for cooler temperatures

As the season progresses, the weather begins to change, particularly in inland locations where temperature fluctuations can be more pronounced. Preparing for cooler air and water temperatures is essential to performing your best and avoiding unnecessary discomfort or risk.

Start by acclimatising to cooler water. Gradually reduce the temperature of your training swims to match what you expect in your upcoming events. This will help your body adjust and prevent shock on race day. Additionally, consider using a wetsuit if the water temperature is significantly lower. Practise swimming in your wetsuit to ensure you’re comfortable and can maintain your technique.

For cooler air temperatures, make sure you’re dressed appropriately before and after your swims. Layering with thermal clothing can help you retain warmth and reduce the risk of hypothermia. Bring warm drinks and blankets to events to ensure you stay warm between swims.

Navigating sun glare

As the days shorten, the sun sits lower in the sky, which can cause significant challenges with sighting during open water swims. The glare can be disorienting, making it harder to navigate and stay on course.

To combat this, practise sighting techniques that reduce the impact of sun glare. For example, practise lifting your head slightly less while sighting, which can help shield your eyes from the direct glare. Another strategy is to use tinted goggles that reduce the sun’s brightness. If possible, familiarise yourself with the course at the time of day your event will take place, so you can plan your sighting strategy accordingly.

Preparing for night swims at big events

For those tackling major events like a Channel solo or relay, it’s essential to be prepared for the possibility of swimming in the dark. With longer nights in late summer and early autumn, the chances of night swimming increase, and it’s crucial to be ready for this unique challenge. Begin by incorporating night swims into your training routine, and always with a buddy. This will help you get used to the different sensations and reduced visibility that come with swimming in the dark. Equip yourself with proper lighting gear, such as glow sticks or LED lights, to ensure you’re visible. Practise swimming with these aids so you’re comfortable using them during your event.

Mental preparation is equally important. Night swimming can be disorienting, so familiarise yourself with the mental challenges and develop strategies to stay calm and focused. Visualise your swim and rehearse how you’ll handle potential obstacles, such as fatigue or cold, to build your confidence.

Shift your focus

As you wrap up your final events of the season, it’s important to recognise when to shift your focus from immediate performance to long-term development. The transition into a winter training phase should be gradual, allowing your body to recover from the rigours of competition while laying the groundwork for future improvements.

Begin by evaluating your performance in the final events. What went well, and where do you see room for growth? Use this reflection to inform your winter training plan. Focus on technique refinement, building aerobic capacity, and addressing any weaknesses you identified during the season. It’s often a great time to have your stroke technique assessed too.

Reduce the intensity of your training initially to allow for recovery, then gradually increase it as you progress through the winter months. Consider incorporating cross-training activities that support overall fitness without placing undue stress on your body. This period is also an ideal time to work on strength and flexibility, which are often neglected during peak season.

By taking a strategic approach to the end of your season and planning your winter training with care, you’ll not only finish strong but also set the stage for continued improvement in the seasons to come. The transition from summer to autumn may present challenges, but with the right preparation, you can turn these challenges into opportunities for growth and success. Personally, I love this time of year in the UK for all the reflection that it offers – that and the smell of the autumnal trees shedding into the rivers or lakes! Enjoy!

Paul Newsome is founder and head coach at swimsmooth.com