Dedicated to Tigger, my kind, dribbly, slightly neurotic, completely irreplaceable cat.
This week I lost a huge part of my heart. Tigger—our gentle, patient, oddball cat—left us suddenly. And it’s hard to put into words just how much space she took up in our home and in my soul. She wasn’t loud about it. She just was, and now she’s not, and I’ve been left with this raw, restless ache that doesn’t know where to go.
So I’ve done what I know how to do: I’ve written a swim plan.
Not because I’m training for anything. Not because I’m trying to hit a PB or prep for an event (though those are brilliant reasons too). But because I needed a focus. I needed a way to move through this grief that felt grounded, purposeful… and mine.
So here’s how to write your own swim plan—whether it’s for an event, a goal, or just to gently stitch yourself back together when the world feels a little too heavy.
Start with 'Why'
Ask yourself: why are you writing a plan?
Is it to build endurance for an open water event? Improve your technique? Have some structure so you don’t end up just floating and thinking about biscuits (no judgment—we’ve all been there)? Or maybe, like me, you just need space. Movement. Reflection.
Knowing your “why” will shape everything else.
Think in Cycles: Macro and Meso (Don’t Panic, It’s Simple)
Let’s not get too geeky with it—this isn’t a science lecture—but here’s the basic idea:
- Macro cycle = your big picture. Maybe it’s 3 months leading up to a swim event, or just a season of focused swimming.
- Meso cycles = smaller blocks within that, each about 3–6 weeks, focusing on something specific: endurance, technique, threshold work, or a rest and recovery phase.
You don’t need to write 12 weeks all at once—start with a meso, build from there.
Be Specific to Your Needs
The pool isn’t the same as the lake, and a 400m sprint isn’t the same as a 4km steady swim. Your plan should reflect what you’re aiming for.
If you’re training for open water, get outdoors when you can. Include sighting drills, cold adaptation, or swimming in your wetsuit. If you’re swimming for headspace or soul-space, make room for steady swims, gentle drills, or just time to move through the water with nothing but your thoughts.
Balance is Everything
Swimming well isn’t about punishing your body—it’s about listening to it. A solid swim plan has a mix of:
- Technique-focused sessions – drills, video analysis, slowing things down so they feel right.
- Endurance sessions – longer swims, lower intensity, time to build rhythm and mental strength.
- Threshold training – sets that challenge your pace, develop stamina, and teach you how to hold good form under pressure.
And rest. Build in rest. Not just to recover physically, but because life is a lot sometimes.
Leave Space for Soul
This is what matters most. Your swim plan shouldn’t just tick boxes—it should feel good. Feel right.
Not every swim needs a clock or a spreadsheet. Some swims will be slow and sad. Some will be punchy and angry. Some will be silent, except for the sound of water slipping past. That’s okay. That’s healing.
Swimming can be your therapy, your meditation, your moving grief. It can be where you say goodbye, or remember, or just feel when everything else feels too much.
Final Thoughts
Writing a swim plan doesn’t have to be clinical or complicated. It can be an act of love—for your goals, your body, or the parts of you that are hurting.
This plan, for me, is for Tigger. It’s for the empty corners of the house where she used to sleep. It’s for the sound of my own breath underwater, when the world above feels too loud. It’s for moving forward without letting go.
So write your plan. Make it strong, soulful, specific. Let it carry you, wherever you are.
And if you ever want help creating one, I’m here. Always.
— Laura
www.triswim.org.uk
thank you Laura.x