Stroke by Stroke - #2

Is it going to be hard or is it going to be a challenge?

There are multiple Self Talk tools, and focuses, today we are focusing on motivational self-talk. Self-talk can have a huge impact on performance, especially in something as mentally and physically demanding as swimming. Positive self-talk helps swimmers stay focused, overcome setbacks, and build confidence.

The key is to replace those negative thoughts with constructive ones that support their goals and mindset in the water.  

Often, when we think about a hard set, a time for nationals, or a faster competitor, we say either internally or externally self-talk that sounds like:

   "This is going to be really hard. I can’t do this, no point trying now. That’s impossible."

How often have you told yourself training was too hard? Or been deflated when a teammate passed you during the main set? When you are standing on the block getting ready to race and you look over at the swimmer in the next lane, does your inner monologue project confidence or does it play down your strengths and abilities?

And look, we get it: we’ve been there too, we were swimmers once as well, Rachel still remembers a set of 12x400's Free that were particularly punishing with the descending speed - and I still have flashbacks of an 8x100's fly set on 1:30. Great for 400IM, not so great for my headspace.

In our brains there is a purpose thought for why we set expectations in this manner, to protect and steel ourselves in the event that things don’t go our way. But let’s frame those difficult moments a little differently and see if we can open up more effort and reduce excess tension and low expectations. 

Before: “The main set tomorrow is going to be really hard.”

After: “The set tomorrow is going to be really challenging.”

 Feel the difference? It’s subtle. But it’s there.

Hard in this context sounds like ”impossible” or “painful.”

Challenging sounds more like “let’s see what I can do.”

These little word games can seem trivial to some, but for others, it can be the self-talk twist that opens the door to better and faster swimming. The more you use self talk the more you and your swimmer will learn first-hand that you are tougher than you think, and you will become mentally tougher.

 With this guide, your swimmer(s) will start to recognize and shift their internal dialogue, giving them the mental tools they need to perform and be at their best in the water.

A Guide to Positive Self-Talk for Swimmers

Step 1: Understand the Impact of Self-Talk

• What is Self-Talk?

  Self-talk is the inner dialogue we have with ourselves. It can be positive, negative, or neutral, and it affects how we feel, think, and act—especially in sports.

• Why is it Important for Swimming?

  Swimming is as much a mental game as it is a physical one. Negative thoughts like “I’m too slow” “This set will be too hard, I’m not going to try” can drain energy and disrupt focus. Positive self-talk helps swimmers stay motivated, confident, and calm under pressure, improving performance.

Step 2: Identify Negative Self-Talk

Before changing something, we need to identify it. Ask your swimmer to reflect on their thoughts during a race or training session:

• “What thoughts do you have when you’re struggling?”

• “What do you think when you make a mistake?”

• “How do you talk to yourself during tough sets or sprints?”

Common examples of negative self-talk:

• “I’m not good enough.”

• “I’ll never catch up.”

• “This is too hard, I can’t do it.”

Step 3: Challenge Negative Thoughts

Once negative self-talk is identified, it’s time to challenge it. Ask your swimmer questions like:

• “Is that thought true?”

• “Can you prove it to yourself?”

• “What evidence shows the opposite?”

For example:

• If a swimmer thinks, “I always fall behind,” challenge that with: “What about the times you’ve led the lane?” or “Remember the session where you improved your time?”

Step 4: Replace Negative Thoughts with Positive Self-Talk

Help swimmers develop more constructive and positive thoughts that they can use when they feel doubt creeping in. These should be affirmations that are encouraging, realistic, and action-oriented.

Examples:

• “I am strong, and I can push through this.”

• “One stroke at a time, I’m getting closer to my goal.”

• “I’ve trained hard for this moment, I’m ready.”

• “I can keep my focus and stay calm.”

Step 5: Create a Self-Talk Routine

Encourage your swimmers to practice positive self-talk both during training and in their daily lives. The more they use it, the more natural it will become.

• Before a race: “I’ve trained for this, I’m in control, and I’m going to swim my best.”

• During a race: “Stay relaxed, focus on technique, keep breathing.”

• After a race: “I gave it my best, now I know what to work on for next time.”

Step 6: Use Visualization

Pair self-talk with visualization for even more power. Before a race or tough set, ask swimmers to close their eyes and picture themselves swimming with confidence and ease, using their positive self-talk to guide their mental imagery. This can be an incredibly powerful tool to build mental toughness and confidence.

Step 7: Practice and get support

You as  the family and support network are a great help, to continue to reinforce positive self-talk outside of the pool practice by:

• Reminding swimmers to focus on the process rather than just the outcome.

• Encouraging effort over perfection, and praising small successes.

• Talking about the importance of mental focus and attitude, both in the pool and in everyday situations.

Worksheet:

Write down a list of examples of self talk which you have experienced. Identify whether each particular example of self talk is largely positive or negative, helpful or unhelpful to what you want to achieve. Once you can regonise what your self talk thoughts are, you can find ways to quieten the negatives and make those positive thoughts louder.

Self talk	Positive / Negative	Helpful / unhelpful

As always, feel free to talk to your coach on poolside, or flick us an email!

See you at the pool!