Swimming anxiety

Bill is right; hang around with a goofball at your next swim meet! I used to be withdrawn at meets to concentrate on my events. But, that just made me more nervous. Now, I joke around and socialize, sometimes making it to the block just in time to adjust my cap and goggles. I have had some of my best times then, because I was relaxed from laughing and the endorphins were kicked in from having fun with my friends. I agree with this. Don't you envy those people who just show up at the block, have two seconds to put their cap on, then dive in a blow everyone out of the water? After the London Olympics I read an interview with Usain Bolt where they were asking him about his pre-race routine. He says he doesn't even think about the race. He thinks about what he's going to do to relax after the Olympics are over. Easier said than done, of course.

I have a lot of experience with anxiety, unfortunately. One thing I've noticed about being anxious is that my breathing gets shallow so I've learned some deep breathing exercises. Obviously you aren't going to pull out a yoga mat or do a full guided meditation on the pool deck but you can take a bit of the breathing skills from that and use it when you are feeling tense.

I can relate completely. I have dry heaved in the morning before a meet and my stomach goes bonkers at every meet I have attended as a Masters swimmer. I also had surgery last year... and now this year... I had been really looking forward to my first meet "back" for the longest time and then the night before - I was on the verge of vomiting and had to go to bed early to calm myself down. I agree with the above posts - get out there and talk, find a goofball or be the goofball, stay in the warmup lanes longer, get in a very warm shower before your event, get some awesome tunes on your ipod and jam, work on some slow breathing to calm yourself (breathe in thru your nose and out thru your mouth), meditation... find what works for you. Just keep reminding yourself that you are still recovering and give yourself some time to get thru this. You'll find your groove again, no worries. :)

Wow, I didn't realize you were going thru this; my sympathies, it doesn't sound like very much fun. I have been having the opposite problem the last couple of years -- having trouble getting "up" enough for races -- and I wish we could average our two responses, we might both swim faster! :-) A certain amount of anxiety is a good thing of course (arguably I am "suffering" from its lack right now) but obviously not too much. I guess back when I was more anxious about races I basically focused on the fact that I love the journey -- training, being fit, socializing with other masters swimmers -- as much as the racing, so even if the race doesn't turn out the way I hope there is still a lot to be happy about. It sounds to me like you've done all the necessary training; lots of good ideas on this thread, I especially like Adam's. I also really like the idea of doing off events for awhile, you'll retain the racing experience and get to hang out with friends but swim in non-threatening events. Back when I was in college, in dual meets I was often put in the 200 free and I loved it because it wasn't one of my "real" events, I could even play around with different race strategies without worrying about the effect on my time. And yet because I was relaxed about the outcome I tended to do pretty well. I've heard that there are two types of ways of preparing mentally for races (I'm sure there is more than that): one is to visualize success in lots of detail and concentrate on what it will feel like to achieve it, and another is to visualize failure and think about doing all you can to avoid it. I am definitely in the former camp but I've heard of successful athletes who do the latter (I think I remember reading that Rowdy Gaines was like this). Put crudely, there are some athletes who swim to win and others who swim to avoid losing.

Wow, thank you all. This advice helps and to know that others have been there and have gotten through this. One part that is hard for me is lack of coach and team mates. I train with age groupers. My coach, in 4 years with him, has only made it to warm-ups for 1 day of a meet for me. He's too busy with the kids and I understand that is part of who I train with. But I do hang out with some awesome people and try to get my mind off things. Jim, Fort, Muppet, and more are great to laugh and socialize with. Elaine, I'm glad I inspired you to star an event that you wouldn't have normally. I like the idea of setting new times in my newer age group. That's a good goal to have and one that I feel I can handle. I have Zones in a month and will try to think less about my times and more about how good it will feel to be done. I'm going to work on the breathing techniques (no, Jim, that doesn't mean covering my mouth and nose!). Now to find someone to yell "Mazel Tov" for me right before my event :)

Thank you all for the responses. I am reading them all and taking them all in. Atlantic, sorry you are dealing with recovery as well. I just finished an hour of physical therapy today on my leg and couldn't imagine swimming right now so I guess I haven't come back yet. I hope your come back swims are great. Steve, no, I don't get nervous before relays. I usually get excited and talk with people around me. I try to do that before individual events as well but not enough, it sounds like. Next meet will have 2 of my former age group team mates timing. Having them there will help me relax a bit more. Chris, if only I had your speed along with your relaxation. Maybe you can rub off on me at Zones :) I like the idea of swimming to avoid losing. That might be the push I need. Again, thanks all. I mentioned to one of my coaches that I was too anxious to swim well and he couldn't believe it since I had done that event, the 400 IM in practice on Monday and did well. But that was practice. Very few there to impress, watch, etc.

I get anxious and it's worse for my first heat but lightens up some as they go by, which probably explains why my times improve progressively throughout the day. The nerves concentrate right in the middle of my chest and I get dizzy. I've learned this is just adrenalin fueled mechanism and the dizzyness is from an improper breathing response. I'm starting to control this response though, one (as mentioned earlier) is through breathing/relaxation exercises, then I try to tune the nervous energy into some form of visual order. Another important key is to drill all the race specifics at practice (course respective turn, start, breathing) months prior so I don't have to think when it's time to go cuz there's nothing to worry about. I also might enter a non target event for "fun" with a forgiving seed. Preparation, relaxation, and fun is my anti-anxiety strategy and it seems to be helping Are relays less stressful for you?

Progress!! I swam the 1000 today in our Zones meet. I stayed relaxed as much as I could before my event. I have to say my time was way, way off, way off. But I didn't panic, I didn't have anxiety before the race. So now I feel better about that and I'll work on getting my speed back. Tomorrow and Sunday are longer days but they should be more fun as well.

Progress!! I swam the 1000 today in our Zones meet. I stayed relaxed as much as I could before my event. I have to say my time was way, way off, way off. But I didn't panic, I didn't have anxiety before the race. So now I feel better about that and I'll work on getting my speed back. Tomorrow and Sunday are longer days but they should be more fun as well. Excellent! :applaud: It sounds like you are well on your way to getting your old 'shark back! :D

Progress!! I swam the 1000 today in our Zones meet. I stayed relaxed as much as I could before my event. I have to say my time was way, way off, way off. But I didn't panic, I didn't have anxiety before the race. So now I feel better about that and I'll work on getting my speed back. Tomorrow and Sunday are longer days but they should be more fun as well. "The times, they are a changing " Rock on, SS!