Winter can be a challenging time for ocean swimmers. The chilly waters, shorter days, and the lure of the comfort of the indoors often lead to a hiatus from swimming. 

But, as the weather warms up, it’s time to dive back into the open water and rediscover the joy of ocean swimming. Whether you’re a seasoned swimmer or a newcomer looking to make a splash, here’s how to ease back into your ocean swimming routine after the winter break.

1. Start slow and steady

After a break, it’s essential to ease your way back into the water. Begin with shorter swims and gradually increase the duration and intensity.

This approach allows your body to adjust to the colder water and rebuild your endurance without overloading your muscles and joints or compromising your immune system.

2. Rebuild your strength and stamina

Any time away from the water can lead to a loss of fitness but we find winter breaks even more so because we usually also decrease our other forms of exercise due to the colder weather, making it crucial to rebuild your strength and stamina once you are back in the water.

Incorporate dryland exercises like core work, strength training, and flexibility routines into your schedule to help quickly rebuild your strength and stamina once you hit the water.

3. Focus on technique

With a fresh start, it’s the perfect time to revisit your swimming technique. Concentrate on your stroke mechanics, breathing, and body position in the water.

Before summer, consider joining a swim clinic or working with a coach to refine your technique and skills. Improving your efficiency in the water will make your return to swimming more enjoyable and be less taxing on the body.

4. Gradually acclimatise to water temperature

Depending on your location, the ocean might still be chilly in early spring. Gradually acclimatising to the water temperature is vital to a smooth transition.

Start by taking short dips to get used to the cold, then slowly increase your time in the water as summer approaches and the water warms up.

There’s also no shame in wearing a wetsuit during the spring months to help ease the transition back into ocean swimming.

5. Reconnect with your swim community

Ocean swimming is often as much about the community as the swim itself.

Reconnecting with your swim group or finding a new one can provide the extra motivation and support you need to get back into the routine.

6. Set new goals

A new season is an opportunity to set new goals. Whether completing a specific distance, participating in an ocean swim event, or simply enjoying regular swims, having a goal can provide direction and motivation.

Break down your goal into smaller, achievable steps and track your progress. Setting multiple goals to stay motivated once you achieve one is also helpful.

7. Rebuild your ocean awareness

The ocean is a dynamic environment, and conditions can change rapidly. After a break, it’s crucial to reacquaint yourself with reading the waves, currents, and tides.

Take the time to observe the ocean before you dive in and be mindful of your surroundings during your swim. Remember, safety should always be your top priority.

8. Listen to your body

It’s essential to listen to your body as you get back into swimming. If you feel any discomfort or pain, take a break and assess what’s causing it.

Overtraining too quickly can lead to injuries, so prioritise recovery, and don’t hesitate to take rest days when needed – an extra sleep-in isn’t so bad after all!

9. Focus on your breathing

Controlled, relaxed breathing is key to successful ocean swimming, particularly when dealing with waves and chop.

Practice breathing drills in the pool and during your ocean swim to regain control and rhythm. This will help reduce anxiety and improve your overall swim experience.

10. Enjoy the experience

Above all, remember to enjoy the experience of being back in the ocean.

The fresh air, the feeling of weightlessness, and the connection to nature are all reasons why we love ocean swimming.

Make sure you take the time to appreciate each swim and the progress you’re making because even slow progress is progress.