Welcome to this week's newsletter!
WEEK 3 - CYCLE 4 - SWIM FOCUS
Keep reading to find out our exciting new developments coming to FORCEVELOCITYGROUP.COM
We hope everyone is taking full advantage of the long bank holiday weekend - and balancing some rest and great training sessions in. We have some runners out this weekend, as well as cyclists and swimmers - so share what you are up to with the team so we can cheer you on!
We cant wait to see you there and bring the Force Velocity energy!
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How to get back into a swimming flow
Whilst swimming is a great sport and it can be very easy to hop in the pool on a weekly basis - sometimes it can be tricky to get back into the swing of things if you have had some time out of the water. It may take some time but re-establishing a good routine between the pool is extremely beneficial to your daily life. This can be said about getting back into any sport or exercise as well, so these tips can be applied to not just swimming! We have put together some thoughts on how to get back into a swimming routine, as well as how to enjoy it again!
Visualisation
The power of the mind is a real thing - and this doesn't just apply with exercise. Visualisation is an incredibly powerful tool to use and can really benefit how you feel in the water. By imagining how a perfect swim will feel really does translate into the water. Visualising how your arms pull through the water, and how your legs kick to power your body along - these types of movements can be worked on outside of the water too!
Pre-swim mobility
Having a solid warm up routine is really important for all exercise, not just swimming. However, swimming specific mobility movements are really beneficial to your session and also your recovery afterwards. Actions like arm swings and leg swings, hip opener drills, etc - these can get your body primed especially if you have been sat at your desk all day or have just woken up. So get moving before your session!
Mind-frame
This is somewhat similar to visualiation, however going into a session in a positive frame of mind can really benefit your swimming flow state before you get in the water. Make this a goal for yourself to really practice your mental state. This is also a really good strategy to use whilst setting your expectation for the session. Do you want to work on your breathing technique? Or your arm stroke? Before hopping into the water, set your mind-frame for the swim and work towards that and try not to let your mind stray too far away.
Work on a rhythm
Rhythm, I think, is underrated in swimming. Bring your focus in turn to the rhythm of your arm movements, your breathing, your hip rotations and your kick. Notice how they link to each other. Choose one at a time to emphasize and see which one makes you feel most connected to the water. Use a mantra, if it helps.
Don't always focus on pace
Focus on strong, steady and relaxed swimming to start with. By starting in the right physical and mental space, you can let the pace build on its own as you start to feel stronger and ready to go. If you start to try force the pace too soon, you might start to feel that your struggling already early on in the session. So let your body warm up and let the pace come without that extra effort.
Long swims
Getting yourself back into a routine can be quite challenging, and sometimes you may not be ready to jump straight back into an intense, technique-heavy session. Sometimes it is really relaxing and meditative to just hop in the pool and do repeats, like 20minutes of 100m sets - or 30minutes of lap swimming and just pause whenever you need a breather. This is a form of moving meditation and can be a really great way to get yourself back into a routine in the pool if you just need something easy and not too technical to do. Be sure to acknowledge if this becomes boring and you loose interest, this can be a good short term tool but not necessarily beneficial long term - mix it up!
Get in the pool more often
Simple but effective. The more you practice something, the easier (generally) it becomes. For swimming, it can make it easier to settle into a swimming flow state and help you feel more confident in the water again. Once you have this feeling, it will motivate you to go back and swim again and improve and work towards building your fitness in the water and feel the endorphins. It can take time to feel good and in a 'flow state' in the water again, so give yourself time - but the more you are in the water the closer you are to feeling strong again.
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Need a new swim suit? Here are a few we love!
Whether you are an open water swimmer, indoor lap-pool swimmer, triathlete, or ocean swimmer - we all need good quality swim kit that works for you!
For the triathlete/open water swimmer:
For the indoor swimmer:
For the accessories:
To fit it all together:
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PODCAST OF THE WEEK
In this weeks podcast recommendation, you’ll hear from Dr. Dean Ornish, a well-known physician and researcher, and Tony Robbin's personal trainer Billy Beck, who works with him every day as he travels the world, helping him maintain the energy he needs to serve his audience at the highest level possible.
Did you know that more than half of new year’s resolutions in the United States are health related, like exercising more, or eating healthier?
Whatever health looks like to you, one thing is for sure: Without it, you can’t make progress in other areas of your life. When your health suffers, so does everything else – your relationships, your career, finances, your loved ones and family.
Living in a state of peak health has served as the foundation for Tony’s success throughout his entire life – because without your health, you can’t perform at your full capacity. Tony is not a health expert himself, but he brings in experts to speak at his events, like world-renowned doctors and researchers, to give his audience multiple perspectives on health so they can make informed decisions about their lifestyle.
You’ll also hear from Tony, on the mindset you need to embrace in order to do something that so many people struggle to do: lose weight, and keep it off for good.
LISTEN HERE
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