🧠 How to Bounce Back From a Bad Swim

Table of Contents

• 🌀 Step 1: Reframe the Race

• 📝 Step 2: Journal to Process It

• 🎯 Step 3: Set Micro-Goals for the Next Race

^{Step 1: Reframe the Race}

It’s easy to focus on everything that went wrong.
But research shows that athletes who learn to reframe their performance, focusing on what they learned, not what they lost, recover faster and perform better next time.

✅ Try This:

• Write down 1 thing you did well, even if the swim felt bad
  

• Write down 1 thing you’ll do differently next time
  

Let the rest go

^{Step 2: Journal to Process It}

Keeping your thoughts bottled up makes it worse
Sports psychologists recommend writing things down to get clarity and move on

✅ Try This Prompt:

• What actually happened?
  

• How did you feel about it?
  

• What’s in your control for next time?
  

You don’t need a perfect entry. You just need to get it out of your head.

^{Step 3: Set Micro-Goals for Next Race}

Big goals (like "win" or "drop time") create pressure.
Micro-goals (like "nail my breakout" or "stick to my breathing pattern") build confidence.

✅ Try This:

• Pick 1 small focus point for your next race
  

• Make it process-based, not outcome-based

Winning is built one small success at a time

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