Getting back in the pool: A swim coach’s guide to the first 5 minutes, 5 days, and 5 weeks in the water

By Stephen Allnutt

Associate Head Coach, Swimming and Diving

San Diego State University

As pools slowly open up across the country, whenever that might be for you, here are some thoughts for a way to jump back in and make the most of your return to chlorination. 

First 5 Minutes

Savor the WEIRDNESS of this moment. If you've been out of the water for a few months like me, it is gonna be really weird when you first hop in. Shake your arms out, go slow, do some bobs up and down, and HAVE FUN! Enjoy splashing around a bit before getting to your laps. 

First 5 Days

Keep your paddles in quarantine a while longer. During your first few swims, you might want to get out all those cobwebs with some sprints or pulling, but save those as a treat to look forward to in future weeks. Your shoulders will take time to readjust to the repetitive motions or swimming, and anything you can do to make it easier on them will be worthwhile. If you want to bust out the equipment bag, stick to your fins and snorkel when reintegrating swimming to your routine. One small tip that will help you not feel discouraged if you're temporarily a little slower than before is to avoid looking at the clock/watch and take rest breaks between repeats based on number of breaths (5/10/15, etc). 

First 5 Weeks

Gradually build your volume back up to where you were before COVID-19. Take 10 minutes to write out a plan for increasing your volume so you don't get carried away your first few weeks. Technique should be your #1 focus during this time. With no races on the horizon, this could be a once in a lifetime to develop new habits while your old habits have been temporarily suppressed. Watch some YouTube swim technique videos, focus on one new thing every few sessions, and make sure they stick as you increase volume. 

When discussing returning to the pool with our varsity swimmers at SDSU, the biggest thing I've tried to impress on them is that your fitness will not have been lost as much as it may feel initially, or as much as you may fear now. Fitness will return quickly when you return to regular training, and you could even get faster if you improve your technique as you rebuild your fitness. Be patient and focus on fun!

This is a guest column by Stephen Allnutt, San Diego State University’s swimming and diving associate head coach. A native of Forest Grove, Oregon, Allnutt is a 2011 graduate of the University of Hawai'i with a bachelor's of science degree in kinesiology and exercise science. He received a master's degree in kinesiology from UH in 2014 as he completed his thesis on the biomechanics of swimming. As a student-athlete at Hawai'i, Allnutt was a member of the 2011 Conference USA Championship team, where he finished in the top five of all three events that he competed in.