How to get back in swimming shape
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- Опубліковано 4 лют 2025
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Thank you! Getting back in shape is difficult in any sport but it is specially difficult in swimming. I believe that it is because humans are not made for swimming but we are very good adapting to new environments. So the more time you spend in the water the more you will develop a feel for how to move effectively through the water. As Michael phelps said
I went 5 straight years without missing a single work out. 365 days. Every single day I was in the water. And in the sport of swimming when you miss one day it takes you two days to get back. So I was already that much, continuing to built up on that throughout that time.
Chances are you already know this if you have missed practice or had a couple of weeks off. so what is the fastest way to get back in shape?
Well if you have missed one week or so, then there is no way around it. You just have to power through the first few practices and then everything gets progressively better. However, if you have missed a month or more of swimming practices and you are used to swimming almost every day or every other day then you should take it slow. I know that your first instinct will be to sprint at the first chance you have, but that is when you are most likely to get injured. Your body has gotten used to not swimming, so you need to take it a little slower. For the first few practices you need to swim at 70 or 80% effort. You need to develop that feel for the water again and that only comes after spending a few hours in the pool. After a week or so you will feel better in the water but you will still need to develop endurance. This is when you need to focus on your goal and just keep going.
If you are going to miss practice and want to suffer less to get back in shape, you can do some aerobic work while you are away from the pool, like running or jumping rope. However keep in mind that there is nothing that substitutes swimming. So the easiest way to get in shape is to try to avoid being away from a swimming pool for long.
Remember, if you have been away from the pool for a while you will feel awful, but keep in mind this is temporary. Hold on and keep swimming.
This video was inspired by on of your comments.
Let’s keep this conversation going. Let me know in the comments what you struggle with, either mentally or physically.
Michael Phelps interview • Video
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Swim fast!
Song: “Across The Ocean” JR Tundra
Didn’t swim for a year since quarantine and went to the pool today. My arms were hella sore and i was out of breathe while doing the simplest sets. When I came home I had a panic attack thinking about how tired I got from only a 200. Just a reminder you are not alone! Keep trying I believe in you and we are all in this together!
how long did it take to get back in shape
Even i feel the same let try it out once and get better
I haven't swam in 2 years... I was struggling with a 100. My new 50 time is 34...wtf mannnn
I've only missed like a few decades
Who’s a swimmer watching in quarantine
I’m going back to swim on Tuesday and it’s a super hard team I HAVENT IN 4 months huuuray 😭😬
I havent been in a pool in three months so i added 7 secs on my 100 free LMAO 💀💀
haven't been in the pool for 5 months and i have a meet tomorrow after only practicing for 3 weeks and i have to swim butterfly. i added like 4 seconds on my 50 free loll
Bro I had practice today and I felt like i was gonna pass out
Lmao I'll be going back to swim after over a year tmrw
So true. I missed 4 days and got back in the pool last night and felt like a beginner again. I was out of the pool for almost year once, and it took 8 months to get back to where I once was
its been nearly 1 year since i stopped swimming and im gonna restart again after this quarantine do u have any tips
for a 15 yo*
Lowkey Shaynes I am the same age as you and I am in the exact same situation
@@kc87557 Omg I thought I was the only one! Dropped out for a year and I'm going to try and go back after quarintine
Kit I'm scared that I'll never be back to where I was.
All I can say is that I know it’s gonna take a lot of work. But the sooner we start the better. Also start working out (like weights or sets) and if you have a pool SWIM SWIM SWIM! It’ll be easier once you get back for real :)
I’ve missed a month of swimming cuz we were on break. I didn’t get a chance to go to the rec pool over the break so I’m gonna need a lot of recovery. I’ll update y’all, today’s my first practice.
The day after: it’s Friday and I actually don’t feel that bad. It wasn’t as bad as I thought, but during some sprints I dropped like 1-2 seconds, but that was after our sets. My legs are kind of sore because I’ve always had weak legs.
It’s been like a week or so, and I’ve really gotten some good practices in. One practice, it felt like a new me cuz I was able to push myself a lot. I also started stretching out outside of swimming and I find it helpful.
it’s quarantine still and I starting back with my swim team, we have been off for more than 3 months it gonna be so rough 😣
This is the perfect video after missing a week of training🙌🏽🙌🏽🙌🏽🙌🏽
I miss 8 months and when I went swimming my body felt so heavy and I could not breath as easily as before
i missed 2 years, im scared :(
@@chaarmipuram2596 same and I have to swim next week back stroke, front and breast stroke. How did you do? lol
I'm both physically and mentally unprepared... I don't remember how it feels to not be able to breath underwater, and I was a syncro swimmer... I hope to remember that the feeling of being awful is only temporary when I get back to the swimming pool. Thank you guys! Much love!❤
I was unable to go swimming for 2 years because of the city I’m living in and two days ago just started going daily. At first I felt awful and even the chlorine disgusted me but the second day was a bit better. Swimming is for me the best exercise that doesn’t cause almost no injueries.
i’m so nervous i’m going to go back to swimming after 4 months and completely loose the amazing talent i used to have and not be as fast. it’s going to take me so much time to get back to how i usually swam
I broke my right hand little finger 20 days ago, I used to practice every weekend 1 hour and half, I tried to swim last sunday and was so hard, I felt slow, and can't swim correctly, I'm running 5 or 6 km almost every day and was difficult return to swim, I will go swimming this friday, I hope I feel better and can swim better. Regards from Colombia, and I love your channel in English and spanish.
Saw many Chanels for swim training , but this is the one who teach me actually how to swim :) very good channel .
Just had my first practice in two weeks and I feel so powerless
😥 I know the feeling. Be patient!
Ive been out with a knee injury for about 2 months and I am going to start going back soon. I think I still may drown when I go back, but this video did help. Thanks
i used to be swimming full time and got a really bad injury that kept me out of the water for over a year and now i’m terrified to go back because i know i won’t be able to swim the same straight away which will get me all up in my head. but this video helped :)
what was missing , or appeared to be missing from this clip , was the mental benefits of swimming . Ive struggled on and off for as long as i can remember , with keeping my life on any sort of track . If i had to define my day to day week to week state of mind , it would probably be a roller coaster . I used to train with weights , did a lot of cardio as well . However, between sessions i required recovery days which sucked , the training itself was often pretty tedious , even if i did try and mix it up . Since I've re discovered swimming , its helped to level me out . Its so peaceful in the water when its just you trying to time your breathing . switched off from the rest of the world of problems . You swim long and hard enough and even in the coldest of pools you feel your shoulders start to ache and your body grow warm with the continuous rush of blood through your limbs . The beauty of swimming is it can be fitted around anything happening in your day . You dont need a freshly laundered track suit , trainers , gloves etc ... I keep my shorts and goggles in my bag , ready for when i have half hour to drop into a pool , & wash the problems out of my head . If i go early in the morning , i can if i choose swim again late at night . I dont suffer weight related injuries or recovery time . Swimming is such a good exercise for the mind , it should be a prescription from the doctors , instead of the daily dose of anti depressants which are given out like so many smarties these days .
Thanks for sharing! That’s beautiful. You are right I didn’t address is here but I’ve mentioned it in other videos. I plan on doing one video specific to this topic in the future. Thanks for sharing your story!
I really want to go back to the pool! As a kid I disliked that everything was centered around competition and I never liked it. Never competed actually. But I always enjoyed being in the water. I guess I felt out of place with everyone because they wanted to compete haha
Who else come back to this video every year when the season starts and u have a couple hours before practice
I used to swim 3-4 times a week for basically my whole life till I was eight cuz I wa on the swim team and I used to do competitive swimming and now after 5 years it’s so hard to even get near to where my level used to be
Missed the practice for week and a half..going to pool in one hour. Right time for this video..Thanks guys 😊
Today is the day I get back to swimming after 4 months and that's the exact reason I watch this video
I love this channel and have just started swimming about a mile each time breaststroke. After the first swim it took me 10 days to recover, and was in agony, then the one after - a week recovery abs the same for the one after that. Now I feel a lot stronger and my back looks strong but my front is fat and undefined. Ant ideas? 🤦♂️🤦♂️🤦♂️🤦♂️🤣
I just got back into it after 8 years and I've been feeling very terrible about it. And the fact that I'm the oldest and the younger ones I swim with are a lot better doesn't help. But I'll try to remind this to myself..
I have mental struggle , every practice I feel I can't do anything right ,Please help me
Don't give up, do your best and show what you are made of
The fact that you’re already practicing and still trying through your struggle is already a sign you’re on the road to your goal. Believe in yourself, it seems you already do
Hello. What I most struggle with is :
"How to swim 100 freestyle under one minute"
How many times a week to train, what distance and speed? Is it mandatory to go to the gym for dry strength training? What else? Many thanks for your videos and tips.
JustinaZenOnDVD 100 under the min isn’t to hard just keep practicing my pr is 55:34. For all the others u should have included ur age whether or not u have school a job
I swam 2-3 hours a day all summer including dry land, went on vacation for 10 days, went all the way back to square one. Man...
Ive had a wide array of medical issues that have kept me from swimming for 2 years, but i think that i'll be able to safely swim in a few weeks
Does it seem fair for lifeguards after their lockdowns are done to have to recertify in 90 days?
I dropped swimming for a couple of years because I joined the military and just didn't have time for it in my schedule for a long time, but now I have time and have even gotten in the water a few times recently and I'm really just struggling with how disappointed I feel in myself for not being at where I was during high school.
Very inspiring, you make me feel better! Thank you ❤
You are welcome! Thanks for the comment
I’ve now,issued over 3 months of practice because of Lockdown and I cry now because I’m missing swimming
Haha..... I stopped training more than 26 years ago. Going back to train at age 50 feels like going into hibernation for 26 years and waking up and find the world has moved on and changed. Struggling to get back in shape.
+Desmond Chan 😮 I can’t imagine how it feels after all that time!
I can! I'm almost 47 and only a triathlete (not a real competitive swimmer) but I took 25 years off. Swimming was my weak leg but for that reason it's much more fun now since it's the only part of the triathlon that I feel like I can actually get better at than I was at 22. I have so much room for improvement in technique. Thanks for these videos!
Desmond Chan go back to the water! Your muscles have memory and you will feel awesome after!
Hello! I do like to know how to mentally be prepared after workout day or also a school day that our tolerance is low, we would like to relieve the stress but still to be configured for a swimming day… Thanks!
I want to check how after you have learnt all of the strokes, what is the next stage of swim progression? Some swim coaching mentioned that a few advance learning of swimming: stroke correction, competitive swimming, lifeguard swimming and open water swimming? Are adults in 40s safe to practice this advance swimming stages? thanks
Thanks for this video.I thought that maybe I am the only one to experience this.
bro!! Make a video for better diving & while doing dolphin i touch the surface and it is hard come back and float on water surface level! any suggestions??
Anonymous you should try doing extra dolphin kicks under the water to power you to the surface after the dive, I’m pretty sure you’re allowed to do ten
This year I had an issue with my health beacause of the supplements I quit them and as soon as I did that I started feeling bad in practice, I didnt have strenght to complete 100m even at 60%, now I am feeling better but since that I never improved one single event, I have 5 years in swimming competing and I never felt something like this before
After a seven year break, age 50+, struggling too, but enjoying the slow improvements. I started with short distance long rest reps of 25's 50's 100's, 800yd total first day. Week 1: resting between reps until heart rate recovers, noting baseline recovery times, decrease rest time from there each week, increase daily distance no more than 10% per week, slowly increase speed each week or so, 70%, 75%, 80%... keeping eye on form with speed. The longer rests in the beginning gives more strength in each rep to actually analyze reasonable, not exhausted, stroking. My stroke broke after 6 years off, so reteaching oneself how to swim might be needed. Now I'm in month 3, up to 1700yd workouts in < 1hour, mostly sprints, and just this week did a 3000yd workout with a local masters team. Ouch, but worth it. It's cool in the beginning to see how much just a few moderately challenging workouts can really improve cardio recovery times between reps. Whey Protein.
1st place in age group at first usms meet in 25 years: 27.7 50 yd free
I'm 60, swim for an hour 5 times a week and do sprints for the hour but getting an operation on shoulder so doctor said 3 months before I can get in pool again can you give a workout that is from coming back from shoulder injury
Nice video. My last swimming race was in 2008 and I haven't been swimming since that year (if I don't count in the sea on holidays). I want to try swimming again this year. After 10 years. And I am pretty scared but also excited. Probably won't ever race again but I want to just swim from time to time :) Maybe I will get to the form where I will be able to race again :)
How to schedule exercises in a 30 min swimming session?
Do sprints as long as possible... take 2 to 4 minutes rest...drink some water and repeat.
Almost 15 train 9 times a week 2 hours typically 2 of them an hour and a half tho before school
Hey Skills NT, how's it going? It's been a long time and I miss swimming. :D
I swam a lot for 7 years. 7 years later I have decided to come back. So in 14 years I should be good
I just started swimming for the first time with my aquatics class. First time doing heavy swim. I’m a baseball player and a runner and I always get light headed and my thighs kill. I seem like the oddball since I can’t swim. I know 0 technique and idk how to not suffer in the water
I use to be a very good swimmer and would complete with older people than me but I stopped years ago and want to train again
I keep panicking every time I swam in the deep pool....solutions please. Thanks
You should make a video comparing different training methodologies (for example, Swim Smooth vs. T.I. vs USRPT) and your thoughts on each. Have you had any experience with these? Great content, keep up the good work!
I do I increase lung capcacity for swimming in deep waters. I get tired very fast and develop tension to breathe again.
i stopped swimming for almost a year and now again i feel like getting into it again, also i have a competition in 3 months can u suggest some workout to get into form.
How do u avoid shoulder injuries when swimming
Michael Marcel fix your stroke,stretch always, and build up musle in your shoulder maybe
Avoid thumb entry and you won't have any shoulder pain
Michael Marcel rotate your body during each stroke to the side you’re pulling with. Christian wedoy I think has made a video why you should rotate during swimming, search it up. It’s very important
@@omarq882 I do thumb entry and haven't ever had a problem. When I began rotating more, my shoulder started to hurt. Am I weird?
@@nj-1008 thumb entry is the worse my old coach is also a sports doctor and explained how it puts pressure on your shoulder and you only distribute power from your shoulder not the other muscles your also prone to shoulder injuries its normal for beginners swimmers also make sure to raise your elbow and make v to prevent thumb entry
I have missed 1 1/2 years of swimming when I used to train weekly. I am hoping to get back into competitive swimming but first I am going to start going along by myself and practicing what I used to be able to do. I am feeling very nervous because swimming is going to be one of my spots for GCSE PE and I’m not at the level I used to be! Any tips?
I have a question, recently i've been getting interested in swimming again but im not sure if its too late or not, when i was younger like 8 or 9 i started taking swimming lessons and i got pretty good, people always told me i was really fast, and above average when it come o tecnique and atrength but after a year or so in swimming school got bored d ditched it now im 19 years old and im afraid its too late.
Never too late
How often do I have to train outside the training to be good as possible? I'm 14 years.
Going back to swimming today after 4 months out
I took a year off and haven’t gotten that much slower, but I can’t do more than 200m free without taking a break. My endurance is completely gone.
Last year I was swimming 10 lengths (25 meters) of breast stroke and than 1 of freestyle. I could do 4 cycles like this for 1 hour, but 3rd and 4th freestyle tries were more attempts not to drown myself :) . This year I was watching many video tutorials. Now I can swim about 20 freestyle lengths for 45 minutes. In first 15 minutes I can swim 10 (with pauses), and after that in next 30 minutes 10 more. Although I consider this as a great improvement, I still cant figure how to do some things. For example, I cant manage to take a breathe while my hand is in front of my head. Simply, my head stays below water level, so I cant breathe. So, in order to breathe, i have to start movement of my hand which is in the water, so my head can reach the air when i turn it left or right. Can someone help with advice how can i improve this ? Just to mention, I am 46 years old and I am far a way from athlete, so its not easy for me to do all these things :) .
What to do if you haven't practicing in a week?
I always have this terrible feeling while I am under water after a flip turn. I want to breathe so bad. I think it's because I am only swimming twice a week. I still get it when I swim everyday, just not as bad. Any advice?
Wow. Well The Olympic pool I go to is close during the weekend...so what should I do?????????🤔🤔🤔🤔
I was in physical looking shape from the gym but sustained a pinched nerve injury which has kept me from training for 10/11 weeks now...I'm gutted but thought I could swim and get some gains back? any thoughts and advice would be appreciated cheers...
Im learning how to swim and feel so exhausted after a few strokes. I'm also terrified I will drown so I can't bring myself to start swimming. I'm doing the breaststroke. What can I do as I would really like to be able to swim ?
Is backstroke swimming help to get in to shape?
Does butterfly need big muscles energie?
I really want to train again, I've missed so much of it. But I got nothing to pay for my training. sucks to be me haha
Not sure if you already have a video for this up, but keep a high elbow during the catch phase of the pull
I dont know this is my experience or this is my problem...but i want to share with u.
M learning swimming from last 3 months...mosty i swim in 3 to 6 feet deep water and i swim quite well....but when it comes to go to more deeper my body refuse to go there ... I tried many times but something happened with me my legs start shaking ...entire body just get stopped.
I jumped in 9 feet deep pool 4-5times but i failed to swim there ....most of time i drown and rescue by coach...i found some sort of fear in my mind about deep water swimming.
Can u please tell me how to overcome to that fear...i really want to swim in deep side of pool but how ....???
Pls help
Good advice, but it's nothing compared to when you first start swimming, you definitely feel like you're not going to make it and want to give up.
Good morning sir, my Name is Mahesh I'm getting exhauster very soon. How to develop speed and long time swimming.
@Skills NT how do you practise better if your training is already once a week????! Plz help
Food I used to swim everyday but then I moved to a small town in the middle of nowhere. Know that I’m college I’m tying to get back to swimming
I practice as hard as I can but can almost never achive my PB's and then at a gala I swim and beat my times simply
I would just like to know what is happening "behind the scenes"
I struggle with breathstroke since I started swimming
Just keep swimming just keep swimming 🎶
what's the best time to swim??
I was getting used to daily practice all summer long and it was getting easy to maintain a 1:30 per hundred speed for a 2 hour practice. Then I missed 5 weeks and I was out of breath after a 50 fly.
It happens 😕
I've missed out on 1 year... 😶
9 months later - no progress.
:(
Me too dude 😪
same
reaching 2 years soon, but getting back in the water soon
Syed Mohammed Faizuddin same here
İ have missed 7 years XD
Eyorakci16 yesss me too
Me too
same
hola desde Chile. ustedes espectacular como siempre ,pueden poner el sub-español , mil gracias y saludos
listo! saludos
I struggle with breath stroke since I started swimming
I’ve been doing quite a bit of swimming regularly. However I’ve developed a shoulder injury and have been told not to swim for the next 2 months atleast. What other exercises can I do that don’t need my shoulders but require the same amount of energy ?
This is 4 years ago, but now injured my left shoulder due to trying front crawl and even back stroke (instantly stop when it hurts, you cannot pull through) and having had a preexisting shoulder injury.
Depending which kind of shoulder injury you have you can go on swimming BUT leave the shoulder out of it...
That's what my physio said, go back swimming to not loose the feel and fitness.
Meaning: only leg work.
I went on my back, arms across belly or along side and kicked the crap out of it or did breast stroke kicks.
I can lift the arm still (again depends on injury, I just can't rotate and pull over head), so can go on both sides and kick sidewards.
I can dophin kick (try) in all planes.
I can grab my kickboard and do the front crawl kick (awfully slow and half drowning me).
By now my injured shoulder allows me breast stroke pulls, just not over head rotations.
So I do them until I sweat.
I got physio shoulder exercises with this rubber band and it cracks in the shoulder and stop when it hurts (I had x-ray and CT. Nothing grossly wrong, just partially torn ligaments).
I can try build some arm muscles.
I also go to the Hydropool and do the shoulder exercises there and blast a massage jet onto it before I go for the non overhead arm swim.
Try keep your fitness regular exercises despite not using the shoulder as before.
It sure depends what you have.
I find breast stroke alone booooring.
But I can increase the break less distance, I can work my legs until they feel the burn.
I can dive under water and try to dolphin kick, I can stretch and move and soon in a few weeks can slowly try a backstroke pull every now and then and watch what happens afterwards
There are dry exercises like isometric pressure against a wall, or roll the shoulder to warm it up or keep it flexible but stronger.
I am 50+. I thought I could just rough it like 20.
Nuh, the body needs a bit of gentle daily exercises and a warmup beforehand (stretch after) to avoid these pesky pains.
Hope you shoulder injury was temporary and not one of those surgeries not allowing a pool for weeks.
All the best!!
Any other tips??
i missed 5 months because of quarantine-it feels awful
honestly me too. i got into it like 3 weeks ago and it's felt so bad. and i have a meet soon 😔. i've added so much time in my events at practice but we can do this anyway
I need a schedule for swimming.how can i get it?..iam a regular swimmer.practice 3 days per a week 2 hours each day
This might be just what you are looking for. Check it out skillswimming.com/swimming-workouts/
At practice I’m one of the fastest in my lane but then when I try and swim a race I’m the slowest on my team
That's probably because in sets where u focus on technique more than speed, maybe u just try pushing hard and going fast while the other kids actually work on technique. Going slow in practice with a good technique will help u go faster in meets
We have started 2 days ago swim practice and we haven't swam for 1 month but I feel like I haven't miss not even one .....what's going on ???
it's like my brother, he didn't swim 3 months or 4 and he dropped one second wtf??!!
Uhhh... does this work if I’ve stopped swimming for almost 10 years?
We'll find out maybe? I stopped for two years so it's not the same but still
Skills NT Swimming so.... I went back, only did a 200 freestyle, and puked. Fun
I've missed 2 months of swimming/training because i was injured and on march 1 We have a COMPETITION LIKE SHIT!!! I JUST STARTED TRAINING TODAY AND I HAVE 1 WEEK TO TRAIN BEFORE COMPETITION SHITT!!
Well, I haven’t swam for the better part of a year, that’s why I suck so bad. At least that is part of the reason
I can't breathing properly 3 stocks free styles and pull down and my sholder become hard if i swim 50mt once
I miss 2 weeks without swimming, thank you earthquake😭
I think that swimming more that 4 days per week can be unhealthy because body and muscles must have time to recover. There have to be resting. At the beginning I had started go to swimming pool almost everyday but I decided to go every second day. I am right not to go everyday? Of course professional swimmers are tough and have developed muscles
but for beginners it is not reccommended?
It depends on how much effort you put into practice and your body's capacity for recovering. You can try going more frequently and if you feel more and more tired even before starting to swim then go less days. However recovery happens when you move, so the days that you are not swimming you can help your body recover by stretching, doing yoga, light run, or just simply moving. Sitting in a chair or a couch won't help you recover very much.
@@SkillsNT thank You for answer friend. I'm just doing that :) In days when I am not going to swim I do stretching and other light exercises and have noticed great results already. When I go to swiming pool I am swimming and training in the pool about 2 hours or sometimes even 3 hours and quite intensively :)
Pov: ur in quarantine
What !! I stopped swimming for 6 years and now I want to continue again, will it take 12 years ?😱
Adham Elfikey unless you put effort
Missed 2 years because I let people get to my head... back now and well I am a 16 year old doing 100m free in 1:03 😂😂 I am so bad now lots of work to catch up on...
Swimming sucks but I do it to get in shape
어떤 종목에서나 원래 상태로 회복하는 것은 어렵습니다만 수영에서는 특히 더 어렵습니다. 저는 그 이유가 인간이 수영을 위해 타고나지는 않았기 때문이라고 생각합니다. 하지만 우리는 새로운 환경에 아주 잘 적응합니다. 그러므로 물속에서 보내는 시간이 더 많아지면 물속을 헤치며 효과적으로 움직이는 방법에 대한 감각을 더 잘 개발하게 될 것입니다. 마이클 펠프스가 말했듯이
저는 5년 동안 쭉 365일 단 하루도 훈련에 빠진 적이 없습니다. 날마다 저는 물속에 들어갔습니다. 수영이라는 경기에서 하루를 빼먹으면 (실력을) 다시 회복하는 데는 이틀이 걸립니다. 그래서 저는 이미 그만큼, 저는 그 오랜 시간 동안 그 바탕 위에 계속해서 실력을 쌓아가고 있었습니다.
여러분은 아마도 이 사실을 알고 있을 것입니다. 하지만 만약 당신이 훈련을 빼먹거나 몇 주 동안 쉬었다면, 원래 상태로 다시 회복하는 가장 빠른 방법은 무엇일까요?
글쎄요, 만약 당신이 일주일 넘게 빼먹었다면, 그에 대해서는 방법이 없습니다. 처음 몇 번의 연습은 그냥 힘을 내서 헤쳐나가야만 합니다. 그러고 나면 모든 것이 서서히 나아질 것입니다. 하지만, 거의 날마다 혹은 이틀마다 수영하는 것에 익숙해져 있는 상태에서 한 달 이상 훈련을 빼먹었다면, 그렇다면 당신은 천천히 해야만 합니다. 저 자신의 경험에 따르면, 한 달 이상 수영을 빼먹을 때마다, 저는 본능적으로 다시 수영장으로 돌아가 힘껏 헤엄치기 시작하고 싶어집니다. 하지만 바로 이 순간이 가장 부상하기 쉬울 때입니다. 우리 몸은 수영하지 않는 것에 익숙해져 버렸습니다. 그러므로 약간 더 느리게 해야 합니다. 처음 몇 번의 연습 시간에는 70~80%의 노력으로 헤엄쳐야 합니다. 당신은 그 물에 대한 감각을 다시 개발해야만 합니다. 그리고 그 물에 대한 감각은 물속에서 몇 시간을 보낸 후에만 다시 돌아옵니다. 다시 시작한 지 일주일 이상 지나야 물속에서 수영하는 느낌이 더 좋아질 것입니다. 하지만 그렇다 해도 당신은 지구력을 개발해야만 합니다. 이때는 자신의 목표에 집중하면서 그냥 계속해가야만 합니다.
만약 당신이 훈련을 빼먹어야만 하지만 나중에 고생을 덜 하고 싶다면, 수영장에 갈 수 없는 동안에는 달리기나 줄넘기 같은 유산소 운동을 하십시오. 하지만 어느 것도 수영을 대체할 수는 없다는 사실을 명심하십시오. 즉 원래 상태로 회복하는 가장 쉬운 방법은 오랫동안 수영장에 가지 못하는 상황을 피하려고 노력하는 것입니다.
기억하세요, 수영장에 오랫동안 가지 못했다면 이상하게 느껴질 것입니다. 하지만 그것이 일시적이라는 사실 또한 기억하십시오. 그러므로, 참아내면서 수영을 계속하세요.
이 비디오는 구독자 여러분의 댓글에 영감을 받아 제작하였습니다.
우리의 소통을 계속해서 이어가면 좋겠습니다. 정신적인 것이든 육체적인 것이든 여러분이 어려움을 겪고 있는 것에 대하여 댓글로 남겨주십시오.
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시청해주셔서 감사합니다!
빠르게 헤엄치세요!
음악: “Across The Ocean” JR Tundra
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Getting back in shape.
원래 상태로 회복하기.
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Getting back in shape is difficult in any sport but it is specially difficult in swimming.
어떤 종목에서나 원래 상태로 회복하는 것은 어렵습니다만 수영에서는 특히 더 어렵습니다.
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I believe that it is because humans are not made for swimming .
저는 그 이유가 인간이 수영을 위해 타고나지는 않았기 때문이라고 생각합니다.
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But we are very good adapting to new environments.
하지만 우리는 새로운 환경에 아주 잘 적응합니다.
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So the more time you spend in the water the more you will develop a feel for how to move effectively through the water.
그러므로 물속에서 보내는 시간이 더 많아지면 물속을 헤치며 효과적으로 움직이는 방법에 대한 감각을 더 잘 개발하게 될 것입니다.
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As Michael Phelps said
마이클 펠프스가 말했듯이
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I went 5 straight years without missing a single day workout. 365 days.
저는 5년 동안 쭉 365일 단 하루도 훈련에 빠진 적이 없습니다.
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Every single day I was in the water.
날마다 저는 물속에 들어갔습니다.
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And in the sport of swimming when you miss one day it takes you two days to get back.
수영이라는 경기에서 하루를 빼먹으면 (실력을) 다시 회복하는 데는 이틀이 걸립니다.
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So I was already that much, I was continuing to build up on that throughout that time.
그래서 저는 이미 그만큼, 저는 그 오랜 시간 동안 그 바탕 위에 계속해서 실력을 쌓아가고 있었습니다.
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Chances are you already know this.
여러분은 아마도 이 사실을 알고 있을 것입니다.
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If you have missed practice or had a couple of weeks off,
하지만 만약 당신이 훈련을 빼먹거나 몇 주 동안 쉬었다면,
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so what is the fastest way to get back in shape?
원래 상태로 다시 회복하는 가장 빠른 방법은 무엇일까요?
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Well, if you have missed one week or so, then there is no way around it.
글쎄요, 만약 당신이 일주일 넘게 빼먹었다면, 그에 대해서는 방법이 없습니다.
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You just have to power through the first few practices and then everything gets progressively better.
처음 몇 번의 연습은 그냥 힘을 내서 헤쳐나가야만 합니다. 그러고 나면 모든 것이 서서히 나아질 것입니다.
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However, if you have missed a month or more of swimming practices and you are used to swimming almost every day or every other day, then you should take it slow.
하지만, 거의 날마다 혹은 이틀마다 수영하는 것에 익숙해져 있는 상태에서 한 달 이상 훈련을 빼먹었다면, 그렇다면 당신은 천천히 해야만 합니다.
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I know for myself that whenever I miss swimming for more than a month, my first instinct is to go back to the pool and start sprinting.
저 자신의 경험에 따르면, 한 달 이상 수영을 빼먹을 때마다, 저는 본능적으로 다시 수영장으로 돌아가 힘껏 헤엄치기 시작하고 싶어집니다.
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But that is when I am most likely to get injured.
하지만 바로 이 순간이 가장 부상하기 쉬울 때입니다.
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Your body has gotten used to not swimming.
우리 몸은 수영하지 않는 것에 익숙해져 버렸습니다.
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So you need to take it a little slower.
그러므로 약간 더 느리게 해야 합니다.
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For the first few practices you need to swim at 70 or 80% effort.
처음 몇 번의 연습 시간에는 70~80%의 노력으로 헤엄쳐야 합니다.
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You need to develop that feel for the water again.
당신은 그 물에 대한 감각을 다시 개발해야만 합니다.
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And that only comes after spending a few hours in the pool.
그리고 그 물에 대한 감각은 물속에서 몇 시간을 보낸 후에만 다시 돌아옵니다.
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After a week or so, when swimming you will feel better in the water.
다시 시작한 지 일주일 이상 지나야 물속에서 수영하는 느낌이 더 좋아질 것입니다.
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But you will still need to develop endurance.
하지만 그렇다 해도 당신은 지구력을 개발해야만 합니다.
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This is when you need to focus on your goal and just keep going.
이때는 자신의 목표에 집중하면서 그냥 계속해가야만 합니다.
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If you are going to miss practice and want to suffer less,
만약 당신이 훈련을 빼먹어야만 하지만 나중에 고생을 덜 하고 싶다면,
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you can do some aerobic workout while you are away from the pool, like running or jumping rope.
수영장에 갈 수 없는 동안에는 달리기나 줄넘기 같은 유산소 운동을 하십시오.
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However keep in mind that there is nothing that substitutes swimming.
하지만 어느 것도 수영을 대체할 수는 없다는 사실을 명심하십시오.
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So the easiest way to get back in shape is to try to avoid being away from a swimming pool for long.
즉 원래 상태로 회복하는 가장 쉬운 방법은 오랫동안 수영장에 가지 못하는 상황을 피하려고 노력하는 것입니다.
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Remember, if you have been away from swimming pool for a while you will feel awful.
기억하세요, 수영장에 오랫동안 가지 못했다면 이상하게 느껴질 것입니다.
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But keep in mind this is temporary.
하지만 그것이 일시적이라는 사실 또한 기억하십시오.
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So, hold on and keep swimming.
그러므로, 참아내면서 수영을 계속하세요.
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This video was inspired by one of your comments.
이 비디오는 구독자 여러분의 댓글에 영감을 받아 제작하였습니다.
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Let’s keep this conversation going.
우리의 소통을 계속해서 이어가면 좋겠습니다.
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Let me know in the comments what you struggle with, either mentally or physically.
정신적인 것이든 육체적인 것이든 여러분이 어려움을 겪고 있는 것에 대하여 댓글로 남겨주십시오.
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Thanks for watching, see you next time!
시청해주셔서 감사합니다, 다음번에 뵙겠습니다!
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Swim fast!
빠르게 헤엄치세요!
I missed two months and I swim 6 times a week I have been back five weeks
I struggle mentally closer to the end of a season does anyone have any pointers?
that is the most difficult part of the season! I would say to take one day at a time and stop thinking about the end of the season constantly. That is what worked for me anyways
It's been great advice so far tomorrow's my big meet I just wanna say thanks and swim fast!😊
Is he a professional swimmer?
y los subtítulos en español ? 💔
listo! disculpa la demora
Skills NT Gracias, sigan así 👍
Hola. Tus vídeos son muy motivantes. Deje de nadar 25 años. En julio de este año retomé. Ha Sido duro, he olvidado cosas, pero después de dos meses y medio de entrenamiento progresivo me siento fantástico. Comencé entrenando dos días a la semana, pasado un.mes aumente un día. Tres días a la semana. Actualmente entreno 4 días. Quiero entrenar todos los dias y complementar mi rutina con gimnasio. Actualmente tengo 40 años. Y me volví a enamorar del agua.