Staying Motivated Through Holiday Training
The holidays are a time filled with warmth, festivities, and celebration. But if you are a swimmer, December and the holidays also come with something else: Holiday training. This time consists of long practices, tired muscles, early alarms, and a heavy stretch of training that can seem endless. Holiday training has a reputation for being tough, and it is no secret that these weeks often test an athlete’s motivation more than any other time of the year.
But this stretch of the season can also be one of the most meaningful in the season if you know how to approach it. Staying motivated through holiday training is not about forcing yourself to power through every practice perfectly. It is about understanding why this month matters, embracing the challenges that come with it, and finding moments of joy and purpose in the middle of the grind.
For many swimmers, December is the point between the early season and championship preparation. It is where the base work gets reinforced, where details become sharper, and where confidence begins to grow. You do not walk into championship meets in February or March feeling strong simply by showing up. You build that feeling here. That mindset alone can be a powerful motivator. When the alarm goes off in the dark, remembering that the work you put in today directly shapes how you will feel in the moments that matter most can help pull you out the door and onto the pool deck.
Coaches often talk about the importance of controlling what you can control, or “stay in your lane”… During the holidays, this idea matters more than ever. You might feel tired. You might be balancing family traditions or travel. You might have a few days where the last thing you want to see is another distance set. That is normal. What matters is staying focused on the small things within your control. Show up. Hydrate. Fuel your body. Do your best on the main parts of each practice. Own your recovery. When you stack these small wins day after day, the momentum builds.
Staying motivated also means finding moments of joy within the tough training. Holiday practices do not need to be all intensity, all the time. Fun relays, team traditions, creative challenges, and friendly competitions can make a huge difference. They remind swimmers that the sport is supposed to be enjoyed, even when it is hard. Coaches who find the balance between tough work and meaningful fun often see their teams thrive through December.
Within this time, it also helps to connect to something bigger than the stopwatch. The holidays naturally bring a sense of reflection. This is a good moment for swimmers to check in with their “why.” Why do you swim? Why do you care about improving? What parts of the sport make you show up? Motivation grows when you have a purpose that is personal. Maybe you want to qualify for a championship meet. Maybe you want to score big points for your team. Maybe swimming is where you feel your strongest, most confident self. Whatever your reason is, reconnecting with it can help carry you through the days when your motivation feels low.
One of the most important parts of staying motivated during this stretch is giving yourself grace. Not every practice will feel good. Not every set will be your best. You might feel run down, or sore, or mentally tired. That does not mean you are failing. It means you are training and growing. Learning how to navigate the tougher days without letting them define you is one of the most valuable skills a swimmer can develop.
Lastly, do not underestimate the power of rest during the holidays. The schedule might be heavy, but the small recovery moments matter. Sleep whenever you can. Take care of your body outside the pool. Enjoy the time with family and friends. When you can step away and recharge mentally, you return to practice with a clearer head and a stronger sense of motivation.
Holiday training will always be a challenge, but it is also an opportunity. It teaches discipline, resilience, and teamwork. It builds the foundation for fast swimming later in the season. Most importantly, it reminds athletes that they are capable of more than they think. So as December rolls in, embrace the work, lean on your teammates, celebrate the small wins, and remember that every lap is bringing you closer to where you want to go.
Summer Finke is a regular contributor to Swimming World staff. A two-time qualifier for the United States Olympic Trials, she competed collegiately for North Carolina State University and was a multi-time NCAA Championships qualifier.
