The Swim Chronicle: Issue #10 – New Year, New You: Gearing Up for an Awesome Swim Season

As we wave goodbye to the old year and dive into the new, there’s something special about starting fresh—especially in swimming. The energy of a new year brings excitement, motivation, and a sense of possibility. I’ve been in that space myself, feeling the buzz of new goals and the eagerness to get back into the water after a holiday break. This is the perfect time to gear up for an awesome swim season, so let’s dive right in and make sure your young swimmer starts strong!

1. Set 2025 Goals

As we dive into the new year, it's time to set our sights on the horizons ahead in the pool and beyond. Drawing from my days as a national swimmer, I remember the thrill of charting a new course each season. Now, as a coach, I see the power of goal-setting in transforming swimmers' journeys. Let's take a moment to explore your swimming aspirations for 2025.

Whether it's fixing a problem that has always been your weakness, qualifying for a major championship, or even just having a structured plan to break your PB's , articulating clear goals gives you a target to strive for. These aren't just daydreams—they're the stepping stones to your success. By defining what you want to achieve, you create a roadmap for your progress and give yourself something tangible to work towards. So grab a pen and paper, reflect on where you want to be by the end of 2025, and start writing down those goals. Remember, swimming is all about putting money into the bank day in and day out, and setting your 2025 goals is that crucial first step. Let's make this coming year your most remarkable one in the water yet!

2. Gradual Return to Training

After the holidays, it’s tempting to jump right back into intense training. But take it from me—easing in is key. I learned the hard way that going too hard, too soon can lead to burnout or injury, and trust me, it’s not worth it. Whether your child took a break or stayed somewhat active, start with shorter, technique-focused sessions. This not only helps refine their strokes but also prepares their body for the more intense sets to come.

Remember, the season doesn’t start in January. There are plenty of meets ahead, and pacing the return to form ensures they stay strong and healthy throughout the year.

3. Schedule Smartly

As a swimmer, I always had to juggle training with school, social life, and other commitments. It wasn’t always easy, but with a smart schedule, it’s doable. Help your swimmer find balance. Sit down and map out their swim training alongside schoolwork and other activities. A sustainable routine will prevent them from feeling overwhelmed and help keep their energy up throughout the season.

Pro tip: Include time for recovery. It’s easy to overlook, but recovery days or lighter sessions are crucial to long-term progress.

4. Reset the Sleep Routine

One thing I can’t emphasize enough is sleep. I remember when early morning practices were a regular part of my life, and without enough rest, it was tough to perform my best. Establishing a consistent sleep routine now will make those early mornings a whole lot easier. Aim for a solid 8-9 hours of sleep for your swimmer—trust me, it’s a game-changer.

Getting back to a routine now, after the holiday break, helps reset the body clock and ensures they’re fully rested as the intensity of training ramps up.

5. Celebrate 2024's

Achievements

Before setting off on the road to new goals, take a moment to celebrate last year’s wins. It’s easy to get caught up in what’s next, but acknowledging past successes builds confidence and reminds your swimmer of how far they’ve come.

I still remember the feeling of pride when I’d reflect on a strong race or a new personal best—it fueled my motivation for the next challenge. Take the time to talk with your swimmer about what they’re most proud of from last season. This sense of accomplishment will set the tone for the year ahead.

Wrapping It Up

A new year brings new possibilities, and as we dive into the swim season, the focus should be on preparation, balance, and excitement. This is a time for growth, both in and out of the pool. From setting smart, attainable goals to creating sustainable schedules and resetting routines, your swimmer is on the path to success.

Let’s make this swim season one to remember—filled with new personal bests, stronger relationships in and out of the pool, and most importantly, a love for the journey. Here’s to the splashiest start of the year for all our Effi swimmers and families!

Wishing you all a fantastic swim season ahead,

Coach Danny Yeo