With many countries easing their lockdown, several triathletes and swimmers are once again training at their local and favorite swimming pools. That is still not the case in the UK, where we can only swim in open waters. The thing isn't bad per sé, but you know, when we don't have something, we miss it more than when we have it at our disposal.
Yet, to swim after a few months of break (even in the eventuality that you have trained with swim cords) will hurt. And it should hurt!
The first day would likely feel like you have never swum in your entire life. The first 100-200 meters will go down well, but then it will feel like you're swimming uphills, or in a pool of mud.
There are few things to make sure you keep in mind when resuming swimming after a long time of inactivity.
Bear in mind, if you haven’t, that swimming again will hurt. It will feel not good, but then it will feel better. Then it will feel worse than better again, and then you got it. It's a restless pendulum, the swimming fitness one. Even when we swim regularly in a pool all year round, so remind swimming should hurt a bit to have long-term effects and to have substantial improvements.
Begin with small steps (or dives in this case). Do not go out and try to swim the same distance you were used to unless you want to feel miserable after the first splash. Build the length (and the intensity gradually). Start with a maximum of two swims per week, before setting in at your standard number of sessions. Don't rush: it's crucial to protect the shoulder muscles, ligaments, and tendons when you move them again. If you overdo in the first week, they would get super tight, and you're likely to get injured.
If you're swimming in open waters with a wetsuit, don't forget to soften its mesh before using it (if needed). The wetsuit might have got stiffer and lost stretch if you haven't used it since last year. Even a small 'bath' of 10-15 minutes in warm water (not hot!) would be enough to give some elasticity back to your wetsuit. That is also important because if you try to wear it when it's stiffer, it is more likely you can damage by pulling it too much.
Remember that you're swimming with a wetsuit and haven't done in a while (and you haven't softened it before going out), you would tire your shoulders more. Not only because you haven't swum in a while and your muscles need to rebuild strength, but also because with a wetsuit, you have less range of motions available overall, and the stretch effect of it could cause more tightness. So, bear it in mind when you feel the tightness after your swims. Do not think you're only tired because you're bad at swimming and don't freak out. It's normal to feel that way. And it will get better.
Vaseline! The best friend of your skin when you need to wear a wetsuit. No need to get super fancy here, even the one you find at the supermarket or the pharmacy would save your skin from abrasions and terrible chafing.
If you're swimming in open waters and want to use your wetsuit, I would always suggest wearing a tri-suit underneath. It will give you a 'race feeling,' but it's an excellent opportunity to check how it will feel to wear one under the wetsuit. Moreover, a tri-suit will also protect you from chafing in the least expected areas.
Also, make sure your goggles are not too old. Now it's time for a fresh start, and to begin with the right foot is just more helpful. You don't want to remember your first swim as a bad experience because you couldn't see anything or get water in your goggles all the time. That is a challenge you don't really want to face the first time you hit the water after a while. So check your kit and make sure everything is in place.
Eat well before and after. Swimming is a full-body activity and could tire you more than running and cycling--though it may not feel like it. Make sure you have enough carbohydrates before and after the session. There is nothing worse than hitting the wall in the water, and without a proper re-fuelling, you'd be more likely to bring tiredness and fatigue into your other sessions.
Be dedicated and consistent, the results will show. But do not rush, and take it one session at the time. Even trying to fit in two swims per week can be a challenge these days (we need to rent a car and drive to the lake), so that's why it's also important to start slowly. But once again, dedication and consistency are king and queen.
Enjoy it. Swimming is such a challenging yet rewarding discipline. Do not focus too much on how your splits compare to before the lockdown (particularly in open waters!). Just enjoy it and have fun! Your split times will get better again ;)
