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How to Regain Your Joy for Swimming: 5 Tips to Get Your Mojo Back in 2025!
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Hey Swimmers,
Let’s be honest: if your swimming mojo is feeling flat and uninspired, chances are you’re not here reading this blog. Why? Because as humans, we tend to avoid things we’re not enjoying—articles, reminders, or even discussions about those very things. They only shine a spotlight on our current frustration.
That said, January is often seen as a peak month for motivation. The buzz of New Year’s resolutions and the energy that follows the Christmas festivities can be contagious for many - we’re certainly seeing that in our Squads with record breaking attendances this week. But if you’re struggling during this time when everyone else seems high as a kite, those feelings of low mojo can feel even more magnified.
So, if you’ve stumbled upon this post, there’s a good chance you’re here for someone else—a friend, swim buddy, or teammate who’s finding it tough to reignite their spark for the pool. If that’s the case, how about doing them a solid? Forward this blog their way with a note of encouragement.
Better yet, grab a coffee together and go through these five tips to help them reconnect with the joy of swimming. Sometimes all it takes is a supportive nudge to get back on track.
Best Laid Plans…
For those feeling a little off with their swimming, know this: you’re not alone. I’ve just returned from a whirlwind of travel over the Christmas period visiting friends and family around the world. Ironically, I wrote an entire blog advising how to stay focused and on track when travelling, but reality had other plans for me.
Upon arriving in New York City, my whole family came down with severe gastroenteritis, leaving us confined to our Airbnb. Just as we thought we were recovering, I fell ill with pneumonia, which wiped out nearly our entire two-week stay in Canada. By the time we made it to the highlands of Scotland for the last leg of our trip, icy roads and closed pools dashed any remaining hopes of training.
Despite feeling at the top of my swimming game before Christmas and having the best of intentions, life got in the way. Now, with just four weeks until the Rottnest Channel Swim, I find myself starting from a very low base, grappling with frustration, and summoning up every ounce of motivation to claw back my fitness, which has dropped by about 8”/100m or nearly 12%! While I wouldn’t say I’ve lost my mojo entirely, my goals feel scuppered, and the road ahead looks daunting.
So, whether you’ve lost your swimming spark or, like me, are facing an uphill climb to rediscover your form, here are five tips to help you reconnect with the joy of swimming this week.
5 Tips to Get Your Mojo Back
1. Reconnect with Why You Swim
When your swimming feels like a chore, it’s time to step back and ask yourself why you started in the first place. Was it the serenity of swimming smoothly through the water? The thrill of a personal best? Or the camaraderie of training with friends? Revisit the core reason you fell in love with swimming.
Practical Tip: Write down your “why” and stick it somewhere visible—your fridge, gym bag, or even your swim cap. This small reminder can reignite the connection to what swimming means to you and keep you motivated to jump back in.
My Take: In the past, I’ve often been criticised for having a competitive "why" that some see as potentially ‘unsustainable.’ The excitement of preparing for a race and delivering my best swim is what truly drives me—it’s what lights my fire. Many people, even close friends, have told me I’m too laser-focused during big swim preparations and that I should connect more with the simple, meditative joy of just being in the water.
But here’s the thing: your "why" is your why. It’s personal, and you shouldn’t feel bad or ashamed about it. What matters is knowing what it is so that when you inevitably hit a rough patch (and we all do), you can figure out what will help you get back on track. For some, swimming isn’t about data, metrics, or hitting target times; and equally, for others, it’s not just about relaxed laps and chatting with a friend.
I strongly believe the biggest struggle comes when you’re unsure of your real "why"—when you’re chasing what society or others say it should be, rather than embracing what it truly is for you.
“You do you, and I’ll do me!”
…is a quote that I believe has allowed me and Mish to survive and thrive through 17 years of marriage. The same goes for what floats your own swimming boat.
2. Shake Up Your Routine
Staleness in the pool often comes from monotony. If you’re doing the same sessions week in, week out, it’s no surprise your mojo is suffering. Experiment with using a different pool, try a different stroke (well ok, not breaststroke, because that’s just a little bit silly - joking!), swap your usual set for an open water session, or even spin the Session Roulette Wheel within the GURU to remove the thinking.
Practical Tip: Join a Swim Smooth Squad session or explore a new workout on the Swim Smooth GURU. The variety and camaraderie can make a world of difference.
My Take: I’m personally a creature of habit and routine and it’s taken me 46 years to really acknowledge that about myself. Again, these tips are about looking inwardly. I don’t get stale from monotony - I thrive on it. That’s not because I’m Superman, or even a boring guy (hopefully!), but because having a routine is what keeps me grounded. If you feel the same, lean into re-establishing a routine when the mojo is lacking rather than re-inventing the wheel.
3. Focus on Small Wins
When you’re stuck in a rut, it’s easy to feel overwhelmed by the idea of big achievements. Instead, shift your attention to smaller, more manageable goals—things you can tick off and celebrate.
Practical Tip: Use the Swim Smooth GURU’s Fitness Charts to log your sessions and celebrate progress, no matter how small. You’ll find them really motivating. Acknowledging even the smallest achievements can build momentum and restore your confidence.
My Take: When I got sick in Canada I didn’t look at my Fitness Chart at all as I knew it’d be on a downward trajectory. But once back in Perth, I’ve used it to help quantify these step changes back to where I want to be. I’ve had to shift my focus given the loss of fitness and risk of complications following the bout of pneumonia, so instead of swimming the Rottnest Solo, I’ll be partnering with a mate to do the Duo and then will attempt the Solo 25km Port to Pub swim instead in March, giving me an extra 3 weeks to get ready. I’ll also be doing and running this free community swim next weekend and if you’re in Perth you should join us by registering for free here:
4. Swim with a Buddy or Squad
Swimming solo can sometimes feel isolating, especially if you’re lacking motivation. Reconnecting with a training partner or joining a squad can transform your sessions into something you look forward to.
Practical Tip: Reach out to a friend and plan regular swim dates, or look into local Swim Smooth Squads - like Swim Smooth Montreal (above) - for structured sessions in a supportive environment.
My Take: Just this week, Liz, here in our Squad in Perth who’s been swimming with me since 2004 and had decided to take a break to swim by herself exclaimed excitedly after a challenging CSS session:
”Swimming with the Squad is like a drug! I just can’t stay away!”
5. Remember: It’s OK to Take a Break
Sometimes, the best way to rekindle your passion is to give yourself permission to step away briefly. Taking a short break from swimming can help reset your mindset and recharge your enthusiasm.
Practical Tip: Treat this break as part of your swim journey, not an end to it.
My Take: The only positive I could see to the enforced rest I had when laid up in bed in Canada with pneumonia watching endless shows on Netflix was that I knew I’d be itching to get back into the water when I could!
Bonus Tip: Give Yourself Grace
It’s completely normal for your swimming mojo to ebb and flow. Life happens, and energy levels fluctuate. Instead of beating yourself up about it, be kind to yourself. The most important thing is to keep the door open to return when you’re ready.
My "Magic Six" Sessions to Restart
When I recovered from pneumonia and began rebuilding my fitness, I discovered that patience, kindness, and progressive sessions were the keys to regaining my form. Here’s exactly how I did it:
2000m: Alternating Fins and Pull
10 x 200m, alternating fins and pull buoy with paddles. I focused entirely on drills and avoided any pressure to perform, ignoring the clock entirely.2000m: Shortened Goldilocks Set
I aimed to swim a baby bear Goldilocks set (4 x 100 + 1 x 200) at 1:20/100m, which was 8”/100m slower than my CSS pace. It felt conservative, but I was exhausted and called it there.2500m: Progression to Mama Bear Set
At the Niagara Falls community pool, I completed the mama bear set (4 x 100 + 1 x 200 + 4 x 100 + 1 x 300) without increasing speed.3000m: Full Goldilocks Set at 1:20/100m
With determination, I managed the full set, still 8 seconds slower than my pre-illness CSS, but my mojo started returning.2000m: A Quick Session Before a Flight
I had 30 minutes before a flight to Montreal to run a 1-day Clinic with Coach Bart and swam 2000m “au naturel.” Holding 1:20/100m without a beeper boosted my confidence.5000m: Red Mist Endurance in Montreal
A huge leap, but joining Swim Smooth Montreal Squad helped me tackle this challenging session. The steady progression paid off, and I felt like myself again. I jumped from 1:20/100m to 1:16/100m just with the Squad effect and under Bart’s watchful eye!
Supporting a Friend Through the Lows
If you’re reading this on behalf of a friend, your role as a swim buddy can make a huge difference. Whether it’s joining them for a session, sharing a laugh over coffee, or reminding them of their accomplishments, your encouragement is often the spark they need to reignite their love for swimming.
Ready to Dive Back In?
Whether you’re helping a friend or rekindling your own passion for swimming, these tips and sessions offer a clear path to recovery. Remember, swimming is about more than just technique or fitness—it’s about joy, connection, and the sense of achievement that comes from moving through water. Start small, be patient, and you’ll find your mojo in no time.
If you’re still unsure where to start, why not book a session with a Swim Smooth Coach? A fresh perspective and expert advice can often be the breakthrough you need. Alternatively, explore the Swim Smooth GURU for personalized training plans and insights.
Whatever you do, don’t give up on swimming—it hasn’t given up on you.
Cheers
Paul
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