Happy Friday!

Here are your biweekly tips and tricks to becoming a better, faster, and more resilient swimmer.

The Sad Truth About Working Out

I’m now 5 weeks postpartum and things are starting to feel more “normal”. I ran outside for the first time in 10 months (able to hold a pace of 10:40/mile, woohoo!), and boy did that feel foreign. For typical c-section recoveries, the general guideline is to avoid lifting >10lb, swimming, running, or any strenuous forms of activities and exercise until after 8 weeks. However, everyone’s recovery rate is different and there is no one-size-fits-all, cookie-cutter guideline that applies to everyone. As much as I tried to wait until 8 weeks before I start rehab-ing and training, I knew the longer I waited, the more de-conditioned I would become. The more de-conditioned I became, the more difficult my recovery became.

Now, I’m not saying everyone should start rehab-ing and training immediately postpartum. However, you know your body best. If your baseline level of activity is low, then you’ll need to start slow. If you have been working out long before your pregnancy, then you may be someone who can begin some light activities sooner. Ultimately, it depends on how your body responds to injury and recovery.

Fun (but sad) Fact: Did you know it takes as little as 3 days of hypoactivity for you to lose over 10% of muscle strength? (Hypoactivity = not quite sedentary but definitely not working out or moving as much as you usually do.)

Now imagine taking a month or more off from training because life got busy (no shame in that). No wonder it’s so hard to get back in shape every time we stop. Which is why it’s so much easier to maintain muscle mass, muscle strength, and muscular endurance rather than to start over again after taking a break.

My advice? If you can’t get your usual workout in, go on a 30-minute walk. It may not feel like much, but walking at 3-3.5 mph is considered moderate activity. You’ll be able to maintain your aerobic and anaerobic capacities much easier if you did that versus writing off that workout.

Looking for month-long strength, mobility, or swim programs? Use code SUMMEREND15 to get 15% off.

Raise Your Hand If This Is You

Most people (especially novice swimmers) blow past doing streamlines and proper turns because it’s easier to use the walls as a quick break and to catch your breath.

It’s okay, I’m guilty of that, too.

The thing is, we probably should try a little harder on our turns and streamlines. Why? Because the distance from the flags to the wall makes up about 40% of the length of the pool. That’s a lot. That’s nearly half of your entire swim. And if you’re not focusing on your turns and streamlines, you’re not making the most out of your training session.

So, how can you maximize your turns and streamlines? There are various things you can do, such as working on approaching the wall, your actual turn, your streamline, and your breakout. To improve each aspect of your turns, check out the blog article I collaborated with Vasa Trainer.

Want to train but you can’t make it to the pool? Save 10% with your exclusive discount on any Vasa Trainer equipment for a killer dryland workout.

Tip Of The Week(end)

Let’s talk hydration. Staying hydrated is extremely important. Not only does it affect your performance, it also affects your cognition, regulatory processes in your body, muscle repair, and the list goes on. Your body is dependent on water. So if you’re not hydrating properly, you’re really just doing your body (and your brain) a disservice. But how do you know whether you’re truly hydrated?

Is it drinking 8 glasses of water a day?

Do you only drink water when you’re thirsty?

Depending on who you are, 8 glasses of water a day is likely not enough. Especially if you’re even slightly active.

Oh, you only drink water when you’re thirsty? You’re already late to the hydration game.

The best way to gauge whether you’re staying on top of your hydration is to observe your urine (pee) color. If it’s clear to a light/pale yellow, you are hydrated. Any other color? You’re likely dehydrated.

What about electrolytes? Who actually needs to add electrolytes to their water? The answer to the latter question is another question. Do you sweat? If so, then you need electrolytes.

Why are electrolytes important? They’re important because when we sweat (yes, we sweat in the water too), we lose a significant amount of sodium, potassium, calcium, and magnesium. Therefore, not only do you need to replenish water, you also need to replenish the electrolytes lost during training.

What if you only hydrate with water? Well, you’ll end up further diluting the electrolytes in your body and you’ll end up feeling like your thirst is unquenchable. So, what’s the moral of the story? Add electrolytes to your water.

Looking for an electrolyte recommendation? Try 1st Phorm Hydration Sticks (I’m a fan of the strawberry ones.)

As always, please give me feedback on Instagram. What did you enjoy reading? What do you want more or less of? Other suggestions? Please let me know. Just DM me on Instagram and mention “newsletter” in the DM!

Have a FANTASTIC weekend.

Until next time,

Sandra

PS - Need customized strength coaching or stroke analysis from someone who’s recovered from 10+ injuries and surgeries, and helped many others recover from the same? Sign up for 1:1 coaching with me on Skillest.

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