Advice for the Winter Season

Please find below some advice on keeping well whilst training – and what to do if you/your swimmer does get ill.

Training hard will suppress your immune system so it’s important to take extra care of yourself/your swimmer during winter to make sure we minimise time off due to illness…


After a hard training session your immune system is suppressed for 3-72 hours. During this time it is VITAL that you are hyper-vigilant about where you go and what you do:

  • Please invest in a warm hat. Sorry swimmers - but wet hair and cold weather are not a good mix.
  • Minimise close-contact with ill people and keep a distance from people coughing and sneezing.
  • Hand washing – before eating, after contact with ill people, in bathrooms and public places. It’s a good idea to keep some hand-sanitizer with you when hand washing isn’t possible.
  • Avoid touching your nose and mouth with your hands.
  • Eat well – ensure you are eating enough fruit & veg and keep up the carbs after training to increase illness resilience! 
  • Wear warm clothing to and from training.
  • Make sure you’re getting enough sleep.

Training and Recovering from an Illness

  • Mild sore throat, headaches and stuffy nose – please let your coach know.
    -     Recovery-paced sessions can still be carried out.
    -     Use this time to work on your swimming skills, turns and technique without the    
           pressure of exertion.
  • Recovery-paced training will continue until symptoms disappear.
  • Very sore throat, fever, coughing, exhaustion, chills and aches, diarrhoea and vomiting – please let your coach know.
    -     Stop all training (other than gentle stretching)
  • Wait one day after symptoms have gone before returning to training

Expect a graduated return to training on your first day back (if illness was 3 days or less) or a 3-day graduated return (if illness lasted 3+ days).