You ask, we answer: How can I get back into swimming after an illness?

“Do you have any tips on getting back into swimming after a virus?” Swim coach Cassie Patten has advice for return to exercise after illness

“I have been on a bit of a journey this year; I was really getting into swimming and my fitness was the best it has been in years. Then two months ago I was struck down with a bad virus which has really hit me hard. For weeks I could not exercise at all, now when I do, I struggle to even do half of the distance that I was able to do three months ago. When I try and push the speed my arms just don’t want to move. I am finding it mentally hard! Do you have any tips on getting back into swimming after illness?”
Paula Smith-Sage

Swim coach Cassie Patten has this answer

I am so sorry to hear this, I can completely understand the frustration you mentioned about losing your fitness. Whenever you have an illness, your body takes time to get back to full health and I believe it is important to listen to what your body is trying to tell you. I know from my own experience when trying to return to exercise after illness, my head is normally raring to get back out there and work hard but the reality of my body’s ability to do that is not always the same. 

As hard as it might be, you need to start again and work up to your previous fitness. For your first few sessions go and do a ‘Dr Feelgood’ session. That is a session where you just go with no expectations on distance and times to hit and you just swim. Take it easy and when you start to fatigue you just stop, regardless of distance. I recommend you repeat this a few times just to get you back moving through the water. If you find it hard to ‘just swim’ then think about implementing a technical focus. Use the lack of intensity to really dedicate some time to your swimming efficiency. 

After a few weeks of not having any intensity to your sessions you can start by building your swims per 50m. It is important to make a mental note to where you can push it to before you start to feel you are losing speed or where it starts to hurt your arms, that will be your top speed for a couple of weeks. You should reassess where this point is every week, an example of this would be to swim a 200m build pace per 50m from 40-60%. If at 60% you feel that you have hit your limit, then hold 60% as your top effort for a couple more sessions before pushing it on again. 

Everyone recovers from illness at their own pace so give yourself time and be kind to yourself. What you want to try and steer clear from is pushing it too hard too soon and getting post viral fatigue. Remember to nourish your body and hydrate well as that can help with recovery. I hope that helps, Paula. I am sending you lots of healing thoughts!

I hope that helps, if you want more information send me an email or a DM on Instagram @cassie_patten_ and I can give you more guidance on what to do.