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.
THREE on Memorial Day: Step off the figurative treadmill and pause
Memorials remind us of events, memories, or people deserving our pause and recognition. For some of you, the “memorial” part of this holiday might have an accompanying name or a face. For all of us, this weekend is an opportunity to pause.
My brother John went to graduate school in Washington, D.C., and we enjoyed going for runs around the National Mall when I’d visit. My favorite was the route from the U.S. Capitol Building to the Lincoln Memorial because it had some nice dirt trails that ran alongside the pedestrian walkways. My knees thank me whenever I can avoid concrete and asphalt.
Normally I’d be thinking about my stride, or lost in conversation, or trying to avoid stepping in a mud puddle, but something about the timeless monuments commands attention. Each speaks to a vision or ideal which transcends whatever is probably bothering you right now. John and I would pause at the monuments so he could catch his breath, but the magnitude of it all was truly breathtaking (He’d been spending too much time studying law and not enough time running).
Pausing is more conspicuous when you’re tired from running and find yourself standing at the base of a giant, marble Abraham Lincoln. It’s a less-obvious action when consumed by day-to-day preoccupations.
Memorials are reminders that we, myself included, can get so caught up in ourselves that we forget we’re part of something much bigger. For just a moment this weekend, step off the figurative treadmill and enjoy a free minute in honor of those who sacrificed to afford that freedom.
Joe Maloy, 2016 U.S. Olympic Triathlete, Co-Founder and Editor-at-Large
• For many of us, a long weekend traditionally means we have an extra day to find a pool or some open water to squeeze in a swim workout. With so many beaches, gyms, and pools still closed, we’re sharing yet another dryland swim workout. This video focuses on stroke technique using a single resistance band.
• If you’ve had the tendency to scale back on workouts because your routine has been interrupted or you’re missing the accountability that came from training with friends or a coach, this Harvard assistant professor’s post may have you reconsider. Dr. Edward Phillips writes: “maintaining, or possibly increasing, your physical activity level seems even more important than usual in the face of this new coronavirus.” The doctor shares ideas for tiny-space workouts that can be done without access to your usual workout spots.
• A different dryland workout to consider comes from none other than THREE's resident Olympian, Joe Maloy, who demonstrates a plank pull-through in this YouTube video. Here, Joe is using a moderately-heavy weight (in this case zipping a trash bag filled with sand into a backpack) and pulling from side-to-side. Joe's secret? Keep your core and hips stable.
• Michael Phelps opened up to ESPN about the mental stress and strain being in quarantine has placed on him and his family. In a candid blog post and video posted earlier this week, Phelps said, “The pandemic has been one of the scariest times I’ve been through.” Phelps has previously spoken about his mental health issues and said he decided to speak about how the pandemic has impacted him in order to help others. “This is the most overwhelmed I’ve ever felt in my life,” he said. In the article, Phelps talks about some of the things he’s doing to cope, including early-morning training sessions and appreciating time with loved ones.
• Focusing on our mental game is something a sports psychologist who works with the U.S. Figure Skating national team says we should be doing now, more than ever. “It’s the one thing you do have some control over right now, because you don’t need special space,” Caroline Silby told Washington’s City Paper. “I think everyone is trying to find their way, and certainly we’re encouraging people to talk about the worries and concerns that we all have,” she said.
• In addition to sharing our gratitude on Memorial Day, this weekend traditionally marks the unofficial start of summer. What better way to kick off a backyard barbeque than with a classic guacamole dip? The Ritz-Carlton has a simple, four-step, 10-ingredient recipe that’s sure to impress your socially-distant friends.
• If you’re staying home, staying safe and missing the ability to take a trip on this holiday weekend, the National Park Foundation has a way for you to take a virtual visit to a national park. Head from the Virgin Islands to Crater Lake and parks in between on the National Park Foundation website.
THREE on Mother’s Day: The Next Step
Mother’s Day is our chance to acknowledge those individuals who, leaning on a sports analogy, were our first coaches. These women had a vision for our future success and, in most cases, helped us toward that goal. From wobbling, to walking, to…”Oh NO...GET BACK HERE!” This weekend’s holiday is our chance to show gratitude to the women who helped us take those first steps.
There’s something profound about taking “the next step.” It’s simple in thought, difficult in practice, and the path to achievement in any pursuit. Even Neil Armstrong admitted as much, stepping onto the moon and saying, “That’s one small step for a man…” Goal achievement is admitting that “one giant leap” is a matter of stringing together many small steps.
Our society is currently determining “next steps” toward a way of life which affords each of us opportunity to live, love, and prosper. These guidelines will be informed by medical experts, who want to keep us living, and political and corporate leaders, who want to keep us prospering. It’s the mothers who, in so many cases, have given the guidelines for loving.
A mother can’t help but be enthusiastic for her child’s “next step”—no matter the size. My hope (and challenge) is you’ll carry some of that enthusiasm towards your “next step” as we move forward during this unprecedented time. We need to take that next step forward as both individuals and a community. No matter your next step, it will not be enough to recoup your losses of fitness or finance, but we should celebrate it’s significance with enthusiasm. It’s the path to wild accomplishment as long as we have the courage to continue stepping forward.
P.S. If your mom’s around, thank her with some enthusiasm this Sunday!
Joe Maloy, 2016 U.S. Olympic Triathlete, Co-Founder and Editor-at-Large
TRAIN
• Depending on where you live, there’s a chance your local gym may be reopening sometime soon. The prospect of returning to places that were closed because of social-distancing restrictions, combined with concerns about shared equipment and high-touch surfaces, begs the question of whether it’s safe to return to the gym at this point. And, if so, under what conditions. Vox talked to experts about the risks, and how gyms will have to change to keep people safe.
• If you’re still mostly homebound and unable to use the pool at the gym or rec center to maintain your swimming fitness, SwimSwam has published a series of daily, dryland swim workouts. This week’s 10-minute workout focuses on benefits from jumping rope, but can also be done without a jump rope.
• As long as you’re able to keep a safe distance, you can still get outdoors and run, and maybe even go for a bike ride — at least virtually. Triathlete shared data collected by Garmin that revealed virtual cycling was up 64% in the second half of March, compared to the first half, and Zwift notes a 6x increase in running miles logged daily.
BRAIN
• When it comes to motivating ourselves, there’s nothing better than having a race scheduled on the horizon. While most competitive events are on hold for the next few months, USA Triathlon, ChallengeNorthAmerica and the Professional Triathletes Association have announced they’ve partnered on a race to take place in December at the iconic Daytona International Speedway. THREE’s humble Olympian-editor-at-large, Joe Maloy, competed in last year’s pro event.
• There’s always someone faster out there and, it turns out, they may make you faster too. Oftentimes, triathletes are just measuring themselves against other triathletes, but The Wall Street Journal notes there is psychological support to training with faster athletes, and putting yourself outside of your comfort zone. So, increase your “local maximum” by running with a track club in addition to your triathlon teammates.
• If you’re looking for some passive brain food, this week’s Sports Leadership Lab podcast speaks with two-time Ironman champion Jesse Thomas about balancing career, family life and training. “If you have a singular identity, you’re going to have a crisis at some point.”
BREAK
• As we count the days until races are back on the calendar, The New York Times looks at what endurance races might look like when they return. “Marathons. Cycling Races. Triathlons. So many have been wiped out, but organizers are already planning how to bring them back.”
• Professional athletes in other sports are also enduring a ready-to-go-back mindset. There are reports that National Basketball Association owners, managers, and players are optimistic the league will return to complete its season, though that might be without fans in attendance. Forbes writes, “Because 'incomplete' is how so many of us feel right now – incomplete plans and possibilities, cancelled celebrations, and uncertain futures. As the world slowly tries to relax some of the most extreme restrictions and strives to regain some sense of normalcy, there is an inherent urge to finish what we started, and to bring things to a close, even if it is a far different finish than we could ever imagine.”
This Mother’s Day weekend our THREE Things You Should Know focuses on the rise of women in triathlon. USAT recently published a timeline of women in the sport, from 1979 when the first woman competed in the Hawaii Ironman Triathlon to 2019 with ITU President Marisol Castro’s appointment to the coordination commission for the 2028 Olympic Games in Los Angeles. Our Mother's Day highlight: In 2004, Susan Williams, a 35-year-old mom, won the first Olympic medal for the U.S. in triathlon, earning bronze in Athens. Kudos to the women who have made these pioneering achievements and helped advance the sport.
At the starting line: THREE’s inaugural newsletter
Thanks for checking out our inaugural dispatch, and welcome to THREE!
If you're like me, then you've been holed up indoors trying to figure out ways to stay active while dealing with gym and pool closures, race cancellations and physical-distancing requirements. It seems only natural the first draft of this newsletter should be focused on finding a way forward in this new normal.
THREE’s mission is to empower triathletes to thrive both on- and off-course. Right now feels a little more “off-course” than any of us could have imagined, but we are endurance athletes. We keep going. Every edition of this newsletter will share insights and articles focused on three core ideals:
Train
Brain
Break
You've probably heard these more commonly referred to as Body, Mind and Soul, but we're trying to be a little less existential. These newsletters (2x/month) will share articles, products, podcasts and videos which speak to one or more of our core ideals. Sometimes the products we share will even be THREE's limited-edition drops. Stay tuned!
Our goal is to build a worldwide community of athletes united with motivation to create the healthiest version of themselves. We commit to being direct and transparent. I'm an athlete, not a doctor, certified trainer or nutritionist. In addition to sharing what's worked for athletes like me, we'll include a range of perspectives from qualified voices. There is strength in diversity, so please help us spread the word. Invite your friends. Heck, right now it’s one of the only things to which you can invite them.
Thanks for standing on THREE’s starting line. This lifestyle community for triathletes will not build itself, and we’re looking forward to hearing from you.
Joe Maloy, 2016 U.S. Olympic Triathlete, Co-Founder and Editor at Large
For most triathletes, the biggest training challenge during quarantine is maintaining swim fitness without a pool. If that’s you, this 20 minute dryland workout for swimmers might help keep some of the core strength that’s essential for swimming, while activating many of the muscles we use in the pool.
Social distancing has also sent a lot of us back onto our bike trainers. If you have a newfound affinity for Zwift, check out this profile of Zwift’s number-one ranked rider in the world.
If you’re new to Zwift, Redbull put together eight hacks and tips to get the most out of the virtual training platform.
Constant access to your kitchen might have you experiencing more food cravings than normal. Here's an interesting article which explains why these cravings are happening and what you can do about it.
Keeping your mental fitness while practicing social distancing is its own form of training. The senior sports psychologist for the U.S. Olympic & Paralympic Committee shared with Runner’s World the mental strategies and coping mechanisms he’s using to help Olympic hopefuls.
Sometimes doing good can help you feel good. If you’re in a place to give, the USA Triathlon Foundation is accepting donations to provide support through grant funding to help those in the multisport community impacted by COVID-19.
Mihaly Csikszentmihalyi is the psychologist who recognized and named the “flow state.” In his 2004 TED talk, he discussed why challenge is necessary for us to be truly happy. It reminds us of the importance in seeking challenge despite a lack of race opportunities.
If there’s one positive aspect to staying home and staying healthy, it’s that the pace of life has slowed down a bit and enabled some of us to have a greater appreciation for the simpler things in our lives. Rest and recovery is an important part of training. “Stress + Rest = Growth”
Normally we’d be hard pressed to find a correlation between professional football and triathlon, but Tom Brady had some advice for balancing life during his recent appearance on The Howard Stern Show. “We can’t control what’s going to happen externally, but what we can control are things that relate to us—what we put in our body, the thoughts we think. Are we fearful or are we optimistic? Are we positive or are we negative?”
You might also find athletic inspiration from binge-watching ESPN’s “The Last Dance.” The 10-part documentary series focuses on the Chicago Bulls’ dynasty during the 1997-98 championship season and includes never-before-seen footage.