Training Journals are awesome for tracking your progress and setting goals to help you improve. However, it's easy to run out of ideas on what to write about, so we're here to help! Below are some useful tips and prompts for you to use when writing in your training journal, plus some ideas and inspiration for your answers! 

BEFORE YOUR SWIM

Before your training session begins, ask yourself these questions and write your answers down in your training journal or simply just think about them.

What do you want to get out of todays training session?

There may be something in particular that you need to work on such as fixing a technique error, improving your focus during the session, or working on your mental strength throughout a tough set. Whatever it is, remind yourself what you're working on and what you ultimately want to get out of todays session. 

What part of the session are you most excited about?

Is there a specific part of this session that you're looking forward to? It may be the excitement of completing a challenge, or doing something you've never done before. It could also be the sense of achievement you feel when you get out of the pool, or simply just the feeling of doing what you love. It's important to always remind yourself of the things you enjoy about training, even when you're about to endure a tough session! 

How are you currently feeling about training and how might you change your mindset or use it to your advantage during the session? 

We all have those days when we feel a little 'off' or lack motivation to complete a training session. These are the most important days to practice mental strength and shift your mindset to ensure you get the most out of your swim. On the flip side, if you're feeling more motivated than ever, figure out how to use this to your advantage to gain as much as possible from the session. 

DURING YOUR SWIM

During your swim, ask yourself these questions at least once, and then write down your answers once training is finished.

What words of self-talk are going through your head when the session gets tough or when you are experiencing fatigue? 

Positive self-talk is a very important part of mental strength, and can have a huge impact on your success at training, especially when it gets tough. By asking yourself this question during training, you will start to become more aware of the self-talk that is going on in your head during training, and whether it is positive or negative. 

Are you focused or distracted?

There are so many things going on around us constantly that it can be really easy to become distracted at training. Asking yourself this question during your swim is a really great way to remind yourself to refocus on the task at hand. You will also start to become more aware of what's distracting you and how to avoid it in the future.

How does your body feel?

You may feel fatigued, lethargic, flat or just average some days. Other days, you may feel energetic, bubbly, strong and powerful! Make sure to ask yourself this question during your swim so you can start to become in tune to how your body feels, and write down the answer afterwards to keep a record of how you're feeling week to week.

AFTER YOUR SWIM

When you've completed your training session, sit down and reflect on how it went and write down your answers to these questions.

Did the session go as expected? How/how not?

Your performance in training may have exceeded, met or failed to reach your expectations. If it didn't go as well as planned, that's okay, everyone has off days.  Whether you have a good or bad swim, make sure to write it down in your journal, as well as any reasons you can think of that could have contributed to the session going the way it did. 

What was the most positive part of the session?

There is always something positive to be taken away from a training session no matter how it went. Write down at least one positive takeaway after you finish your swim. 

What can you improve on for next session?

Even after your very best training sessions, there will always be something you can improve on! Write down something that you want to do better next time, even if it's something small like warming down better. This is a great way to start setting micro goals for yourself to achieve each time you get in the water.

EXTRA TIPS

• Don't feel like you have to write down an answer to every single one of these questions every training session. Just pick one or two topics to write about and just think about your answers to the others. Quality over quantity!

• Get creative! Journalling doesn't have to be boring, it should be something you WANT to do. You don't have to stick to any structure with your answers, just do what feels right for you!