Posted in Triathlon

Don't feel like a fish out of water when you get back to the pool. We asked swimwear brand Speedo to share their tips on diving back in with confidence.


After 12 long months of intermittent lockdowns in the UK, those of us who love to hit the swim lanes as part of our weekly fitness or leisure routines will, no doubt, have missed our regular dip.

But with outdoor lidos and leisure pools back open, triathlons now able to take place and competitive swimming expected to be back on the agenda very soon, it’s time to jump back in and appreciate all of the benefits of that daily, weekly or monthly swim.

Here are some top tips for building up your swim fitness and confidence again from the experts at the global swim brand, Speedo.


1. Check Before You Visit

Most pools are now requiring you to pre-book a time slot for your swim session. This is to manage distancing and capacity. So, to avoid disappointment make sure you check your local pool’s website for info before you travel to the pool.


2. Be prepared

Check your kit, if you left your kit festering in your swim bag after your last swim months ago, it may be a little worse for wear by now. So perhaps it’s time to treat yourself to some new goggles or swimwear.

Access to changing facilities and showers may be restricted or limited so it’s probably best to shower at home. You could even travel to the pool with your swimwear underneath your clothes.

If your pool usually provides training aids such as floats – they probably won’t be available to borrow. So, if they’re an important part of your swim session you need to bring your own. 


3. Less is more!

There may be limited access to lockers so only bring what you need in a poolside bag and consider leaving certain valuables at home.


4. Keep your distance

Limits to the number of swimmers per lane and one-way restrictions may be in place to ensure social distancing is followed. Be sure to read any signage by the pool area so you’re aware of the rules or check with reception before entering the pool.


5. Take it slowly

If you’ve been out of the water for a while, don’t push your body too hard during your first few sessions. Your muscles might not be in the same condition as before. Ease yourself back into swimming and just take the time at first to enjoy the feeling of being back in the water. Focus on enjoying your swim and getting your body used to swimming again, rather than immediately trying to reach any new goals or expect to do what you did before.

Once you’re consistently swimming again and want to improve your level of swim fitness, why not try finding a training plan? Training plans can help to keep you motivated, work towards a specific goal and track progress.

Here’s an example training plan aimed at building endurance from the experts at Speedo.


Push your swim to the limits with this stamina-building session.

Warm up 150 metres

1 x 50m Front Crawl

2 x 50m Back Stroke

Main set 400 metres

4 x 50m Front crawl

Want an extra challenge? Build leg strength by using a kickboard for 2 x 50m and move in the water by kicking only.

2 x 50m Breaststroke

Aim to swim the second 50m faster than the first 50m

2 x 50m Front crawl

Aim to swim the second 50m faster than the first 50m

Cool Down 150 metres

2 x 50m Backstroke

1 x 50m Front crawl

Slowly bring the heart rate and heavy breathing down

Sometimes it can feel quite daunting to take the plunge again so if you need some motivation to get back in the water, here are some great reminders of why it’s so good to swim.

  • Almost everyone can swim! From babies and children to pregnant women, those recovering from injury and the elderly, swimming is one of the few universal, accessible and multi-generational forms of exercise.
  • A gentle swim is great for the body and mind.
  • 30 minutes of swimming can burn up to 350 calories.
  • Swimming is one of the best forms of cardiovascular, or aerobic exercise because it uses almost every muscle in your body and raises your heart rate* it also helps build lean muscle.
  • Swimming has a low risk of injury and many swimmers say it eases aches and pains and the buoyancy of the water takes the strain off your joints.
  • Swimming can help you get to sleep and help improve your mood. According to a study by the National Sleep Foundation** people who take regular exercise, such as swimming, are twice as likely to have a good night’s sleep. They are also less likely to suffer from insomnia or report early waking.

So, what are you waiting for? 

All words by Speedo