You Ask, We Answer!
Training and coaching ideas, questions and frustrations. Let our experts help you swim better!
QUESTION
I am pregnant and a keen swimmer. I have membership of a lido but unfortunately the pool is rather cold and I am scared of swimming because I think the temperature might be too cold and have a negative impact on the pregnancy. Is it safe to swim in outdoor pools or open water while pregnant?
ANSWER
The bottom line is that there isn’t much information out there – the best information is probably the survey we put up on
Outdoor Swimming Society (OSS) website: outdoorswimmingsociety.com/swimmingfor-two
The good news is that we have nearly finished writing a paper (led by Jill Shaw) which brings together those few studies that are available and recommends further research areas.
Overall – for the previously acclimatised – it appears to be very safe. As always, the basic rules of listen to your body and don’t stay in too long apply.
Dr Mark Harper
There is little evidence out there at present, but so far, we are coming to conclusions based on people who become pregnant and still swim outdoors. If the pregnancy is progressing normally, there are no complications and the person has been a regular cold-water swimmer prior to becoming pregnant, at the moment there is no evidence of ill effects. The advice would be to take it easy, and really reduce the time in cold water.
Dr Heather Massey
QUESTION
As I approach my 50th year, I fear I’m losing strength and therefore swimming speed. What can I do to retain both?
ANSWER
Muscle loss may eventually be inevitable as we age, but if we’re not currently at our maximum potential strength, there is scope to slow or even reverse age-related strength decline. The obvious way to retain strength and muscle mass is to exercise. As you get older, you may find you have to work harder to retain strength simply through the swimming you currently do. One option would be to do more swimming, but you may struggle to find time for that. You could instead try to make more of your existing swimming. Do more sprints, more butterfly and more swimming with fins and paddles. However, be cautious with the latter as you can overload your shoulders. Start with small paddles and short distances, and make sure you swim with good technique.
The traditional way to train for strength is to head to a gym. If you do this, get guidance from a relevant coach or a general strength and conditioning programme. If the gym is impractical, you can do strength training at home. Don’t worry about being swim-specific initially. Design yourself a bodyweight and core-strength routine you can do in 15 to 20 minutes twice a week with squats, press-ups, planks, crunches etc.
Once you’ve established a routine, you
could consider investing in some low-cost strength training equipment. Swimming stretch cords are a good place to start as they are relatively cheap, don’t take up much space and you can use them for swimspecific strength training. A small set of dumbbells can also be useful.
Remember that strength does not just depend on what exercise you do. Ensure you also eat well and get sufficient sleep. Also remember that swimming speed doesn’t just depend on strength. Try to also include exercises to maintain your flexibility and mobility. And keep working on your swimming technique, especially if you’ve been swimming for many years and don’t usually give it much thought. There’s always something you can improve.
Simon Griffiths
QUESTION
I once had a dizzy spell during a swim. Nothing bad happened but I have been anxious about swimming ever since and lost the confidence to swim far from the edge of the lake or into deep water. I now get anxious about getting anxious – help!
ANSWER
Firstly, what I would recommend is to speak to a doctor or have your blood pressure checked by a nurse. We just want to rule out any health issues that may have caused that dizziness. I know I can feel quite lightheaded and dizzy when my blood pressure is low, or if I am either dehydrated or in need of some electrolytes.
In terms of swimming and regaining the confidence you feel you may have lost; I want to let you know that this is not unusual and you are by no means a failure. My recommendation for you is to start slow and steady, try and alleviate any pressure on yourself. I recommend visualisation. Imagine yourself swimming out into the lake, close your eyes and feel the water all around you, take some slow deep breaths telling yourself that you are okay, and you are safe. Repeat this several times a week. By doing so you are helping to create neural pathways that are overcoming the feeling of anxiety and replacing them with a sense of calm.
For your first couple of sessions back in the lake, don’t try and swim the entire way across, or go out of your depth. Set yourself a goal of staying close to the shore, where you feel safe and can put your feet down at any time. Invest in a tow float, although they are not rescue devices if you roll on your back and hug them, they will give you enough support to help calm you down. Repeat this action again and again when you know you are within a depth where you could easily stand up. What we are aiming to do is to re-train your brain into feeling safe and secure in the water and calming down your land mammal mind.
Cassie Pattern
“Remember that strength does not just depend on what exercise you do. Ensure you also eat well and get sufficient sleep.”