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12d (edited) • 💡 Learnings
🚨 SICK? DON’T LOSE YOUR EDGE 🚨
Swimmers get sick. It happens. But smart coaches turn downtime into competitive advantage. Here’s the proven protocol when athletes are sidelined:
“Sick Days Training Protocol”
Day 1-2 (Acute Phase): TOTAL rest. No pool, no dryland.
• Mental work: Watch race footage (your best swims + competitors). Analyze starts, turns, stroke flaws.
• Breathing drills: 4x2 min diaphragmatic breathing (lie down, hand on stomach). Builds lung capacity even sick.
Day 3+ (Recovery Phase): Light activation
Dryland Circuit (15 min):
• 3x10 bodyweight squats (slow)
• Wall angels (3x15) - shoulder mobility
• Dead bugs (3x20) - core stability
• Band pull-aparts (3x20) - scapular strength
NO heavy breathing. Stop if congested.
Mental Rehearsal (Game-Changer):
• Nightly 10 min: Visualize perfect 50-free race. Block start → 15m UW → breakout → finish.
• Muscle memory doesn’t fade.
Nutrition Override:
• Chicken soup + electrolytes (homemade, no sugar)
• 3g Vitamin C + Zinc daily
• Double protein (recovery fuel)
Return Protocol (First Pool Day):
Warm-up only: 800 swim (no kick/pull)
4x50 @2:00 (25 easy/25 build)
Drills: 8x25 catch-up @1:00
STOP! No main set.
The Mindset: Sickness = forced taper. Your competitors are training through it and gassing. You’re building FRESHNESS + hunger.
Truth: Illness teaches patience. Use it.
made a great one pager with all the information - see below!
SwimPros fam – who’s turning sick days into secret weapons? Drop your protocols below! 🏊♂️💪
#SwimPros #MentalToughness #SmartRecovery
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🚨 SICK? DON’T LOSE YOUR EDGE 🚨
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