Dear fellow swimmers
Tips for Swimathon: How to get through a 5km pool swim
It's Swimathon Weekend. Swimathon is an annual fundraising pool swim, with options to swim from 400m to
5km. Or, for the super-dedicated, the triple 5k.
Good luck if you're taking part. We know at least one subscriber is joining in as we received this email:
I will be participating in my first ever Swimathon
this Saturday from 4 pm to 10 pm. No goal or ambition - I just want to have a good time. Any tips on what to eat prior and how to swim effortlessly to last as long as possible?
Here are our suggestions:
For an event starting in the afternoon, I would eat a normal breakfast and lunch with plenty of carbs but go easy on fat and fibre. You don't want to be hungry but you don't want to feel full and bloated either.
Then eat a very light snack - like a dried fruit bar or an apple - about 30 minutes before swimming.
Also ensure you drink sufficient water. I like to add fruit juice to my water for taste and extra carbs.
You might like to have a bottle of water or water plus juice on the side of the pool to sip from occasionally during your swim, especially if it will take you more than 90 minutes. It would also be worth having an energy gel or snack bar at
the end of the pool. You may find your energy levels dipping towards the end of the swim and a quick snack can give you the boost you need to finish.
At this short notice, there isn't anything you can change with your swimming. You're stuck with the technique you trained with and your current fitness level. But you can try to go in with a
positive attitude, which it sounds like you already have, and a plan.
Believe it or not, making a commitment to "swim effortlessly" can make a difference. You can actively seek out that feeling of gracefully carving through the water. Try to lock into that in the first few lengths and consciously work to maintain it.
If you're not committed to completing the full distance in one go, then consider scheduling a pause every 500m. Take 20 to 30s for a breather, a sip of your drink and to refocus on swimming easily.
You can also
allow for "emergency pauses" if you find your breathing or stroke is getting ragged. Just take a moment to reset and carry on.
Alternatively, if you're swimming front crawl, you could do a length of backstroke every 200m or when needed. This can help steady your breathing and give your shoulders a break.
You will probably have to share a lane with other swimmers. If you get the chance, share a few friendly and encouraging words with them. It will help keep the lane flowing smoothly.
Finally, if you feel yourself struggling,
remind yourself why you are there and the funds you're raising for a good cause.
Good luck and please let us know how you get on.
