So I’m a 20 y/o casual swimmer. I’m 226lbs now, when I started I was 260. Something I’ve noticed in the past two weeks is that I seem to be slower in the pool. I also started a job that is fairly labor-intensive. At one point, I felt pretty decently fast; now I feel like I tire out more easily and can’t produce as much “power.” I do weighted calisthenics 3 days a week and swim anywhere from 3 to 5 days a week, trying to go 1600 meters every pool day. Has anyone else experienced this?
I’ve been there: swimming while maintaining a calorie deficit and dropping weight is hard. When you’re in a deficit and doing all your activities, your energy reserves may not be the same.
Things that helped me: drink lots of water during the day, stretch after your workouts, and have a small carb snack before swimming (I like a slice of toast).
@Quirin
Another good possibility.
I wonder if you are sinking lower in the water because of less fat on your body. Fat floats. You might try exhaling later; the longer you keep air in your lungs, the higher you will swim in the water, which is faster. Just an idea; give it a shot and see if it makes a difference.
First, congrats on your weight loss journey!
It seems you aren’t measuring your speed accurately, right? If you’re judging by feeling, it may not be true. Especially after a 40lb drop, speed variations are normal, particularly if you’re tired from your job or diet.
@Bevin
You’re correct; I don’t have a watch or anything to time myself, so I go off feel or just look at the big clock in the area.
Teagan said:
@Bevin
You’re correct; I don’t have a watch or anything to time myself, so I go off feel or just look at the big clock in the area.
Knowing your typical pace is pretty helpful. The big clock is more reliable than swim tracking watches. Push off when the seconds tick over to 00, swim 100m, and check the time. Also, consider that your form might be off—bad habits can creep in, impacting your speed. Refresh your technique knowledge and focus on form!
Do you have times from before versus now? You might feel slower but not actually be slower.
Tyler said:
Do you have times from before versus now? You might feel slower but not actually be slower.
I don’t have a watch, unfortunately. I just feel slower, so I might not truly be slower.
@Teagan
You’re not slower at a lower body weight. Don’t judge swimming speed based on feel—our brains aren’t great at interpreting performance. A clock is the best indicator here.
I’ve fluctuated in weight, and as a former competitive swimmer, I can share that losing weight can reduce drag, which is crucial for speed.
In general, weight loss typically leads to quicker swimming. Not just because you weigh less, but because you should be slimmer and thus more streamlined in the water. Feeling slow could be due to various factors unrelated to weight loss, like fatigue from your job or ongoing weight loss. Consider using a pace clock or watch to quantify your efforts.
You are less buoyant.
I’ve lost 40 pounds and am now a minute faster per 100 yards than before; it’s awesome to see. I’d recommend tracking your pace somehow (I use an Apple Watch) and observing trends as you progress.
During weight loss, while in a calorie deficit, your athletic ability may be impacted.
I struggled for about 6 months on keto until my athletic performance returned to where it was.
Be sure you’re not losing weight too quickly. A reasonable maximum is 1% of body weight per week. As you slim down, try reducing this goal to 0.75% or 0.5%. Slower weight loss or maintenance breaks can boost energy levels and aid your swimming.
You’ve dropped 34 lbs; likely some muscle loss, too. Fat affects swimming less than running performance. Losing muscle hurts speed; changes in muscle composition may impact technique, which largely influences water speed. You’re doing great, and if trading off some pool performance is the cost of significant weight loss, I’d take it any day. Once you reach your goal, focus on muscle rebuilding and speed improvement.