Returning to Swimming after a Long Break
First thing’s first, if you’re considering taking on the Great North Swim and are worried about a long stretch away from training… don’t be! Many swimmers go through periods where life, work or other commitments keep them out of the water for far longer than expected. Most of us are returning after some sort of break, so you’re definitely not alone.
Swimming is much more than performance, it can also be about participation, family fun, raising money, rediscovering old passions and enjoying a fresh adventure. For most of us, it’s less about chasing a personal best and more about reconnecting with the sport we love.
Swim fitness is a strange and humbling thing. You can maintain general fitness elsewhere, through activities such as running, yoga, cycling, and strength training, but nothing truly replicates the feel of being in the water. After any long break, even if your body is strong, your connection to your stroke takes time to rebuild.
Here are some suggestions to help you enjoy your return to swimming…
Do what you can
Do what you can to prepare and try not to worry about what you can’t do or haven’t done. Resist the urge to try to “make up” for missed training as you’ll risk injuring or exhausting yourself, and it won’t be fun. Instead, work on finding or re-finding a comfortable, sustainable swimming speed. Ignore the clock.
Acclimatise
The water temperature in Windermere is likely to be somewhere between 13 and 17 degrees in June. It’s important to acclimatise to the water to give your body the chance to adjust to the temperature. Rest assured, at the Swim events you will always have the opportunity to go for a short dip in the water to acclimatise along with your fellow swimmers before the start of your event.
It feels great and is the perfect way to look at the beautiful surroundings! If you have the chance to try out your wetsuit in the open water ahead of event day, then great! If not, don’t worry, you could always try a cold bath or shower.
Look after your health and general fitness
Eating well, sleeping well and moving regularly are always wise, but they matter even more when your swim-specific training time is limited. If your swim fitness isn’t where you want it, supporting your body in every other way will help you make the most of what you have, and you’ll feel better, too.
Set the right expectations
Swim for the experience, not for a time. Personal bests don’t really exist in open water swimming anyway. Course distances are never 100% accurate, every swim is different, and conditions change each time you swim. The time on the clock doesn’t matter. Instead of trying to achieve a good time, relax and enjoy yourself. Enjoy the scenery, chat to other swimmers, take a moment to thank the lifeguards and volunteers. Make it a mindful swim.
Start slow
Pacing is essential for any swim beyond a quick splash. After a long break, it’s harder to judge effort accurately, so start slower than you think you should. Make your first few events about completing comfortably rather than competing fiercely.
Plan your nutrition and hydration
If you’re tackling the 10km swim, it’s self-supported, so you’ll need to plan how you carry food and drink. Tow floats with external pockets are convenient, and you can tape gels to the float or tuck them into your wetsuit sleeve or costume. Many swimmers doing the 5km also choose to bring a small amount of nutrition. Even for the 1-mile event, think about what you’ll eat beforehand. As always, test anything new during training, not on race day.
Ask for help if you need it
The RLSS-trained lifeguards at the Great North Swim are exceptional, and you’re never more than a few metres from support if you need reassurance or a short rest. If you need a moment, simply roll onto your back and signal. You won’t be disqualified for pausing or getting help. And if you can’t continue, a rescue boat will bring you back safely - no judgement, no pressure.