Why winter swimming indoors matters

When outdoor temperatures drop, indoor pools become sanctuaries for swimmers who want to maintain their training without battling the elements, says swim coach Nicola Butler

For sprint athletes, winter is a prime time to sharpen technique, build strength, and stay consistent. For endurance athletes, the heat of the pool allows you to train for longer during cooler months and maintain a strong aerobic base level of fitness ready for spring

The benefits of indoor winter swimming

• Controlled environment – Stable water temperature and air quality support recovery and performance
• Year-round consistency – No seasonal breaks and more opportunities to maintain stroke mechanics alongside building a solid aerobic base
• Reduced crowds – Off-peak hours often mean quieter lanes and more focused sessions with likeminded people
• Mental resilience – Training though winter builds discipline and keeps goals on track. It also helps to get you out during those cold, dark days meaning the cosy nights in are even more rewarding!

Even indoors, winter can bring unique challenges to pool swimming. Shorter days and holiday distractions can derail routines so try to set clear goals and track your progress. Be aware of the transition from warm water to cool air as it can cause muscle tightness or chills. Therefore, it is important to warm up and recover correctly before and after sessions…

Before swimming …

• 5-10 min activation – Dynamic warm-up including arm swings, leg kicks, shoulder rolls
• Light cardio – Brisk walking, cycling in the gym before or skipping
• Mobility drills – Shoulder circles, thoracic openers and resistance band work
• Extended in water easy lengths before intensity increases

After swimming …

• Dry off quickly and change into warm layers
• Gentle stretching, focusing on shoulders, hips and spine
• Hydrate and refuel with warm fluids and protein rich snacks
• Prioritise sleep, recovery and immune support (vitamin D, Zinc and magnesium)

Recovery and mobility

The pool in winter can provide some great opportunities to aid recovery, prevent injury and boost mobility after a hard summer season. Try focusing on easier lengths combined with mobility focused strokes and technique. Work on your catch, high elbow and core (especially when swimming without a wetsuit for added buoyancy)! Remember not to skip the sauna afterwards… it is not just a nice treat, but it can help improve cardiovascular health, stress and pain relief.

Winter swim training top tip

Incorporate dryland training into your schedule this winter by adding strength, mobility, yoga and indoor cardiovascular sessions such as spinning or circuit/HIIT classes. Mix it up, don’t hibernate, meet more people and prevent winter monotony!

Kit corner

No time to dry your hair after swimming in the pool or want that extra bit of warmth when doing outdoor activities? This waterproof hat has been a real hit with many swimmers and outdoor enthusiasts. Suitable for men and women, this bobble hat has three-layer Aquasealz technology. Making it waterproof and highly insulative. An interior micro-fleece liner offers unparalleled warmth and comfort. Made for the colder months. A warm, micro-fleece liner makes the Heacham a great choice for the winter months and its available in many great winter colours!

Available to purchase for £40 from sealskin.com