1731D Swim22 2020 Journal A5 HC V10 · 2019-11-13 · people with diabetes die prematurely every...

journal

Welcome to Swim22

Contents4

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Are you ready to dive in?

How to make the most of your fundraising

Swimming tips

Planning your swims

Your training plan

Your Swim22 journal

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Are you ready to dive in?

Why are you taking the plunge?By taking on the Swim22 challenge, you’re not only swimming towards a healthier you – you’re also going the extra length for people living with and at risk of diabetes. Because diabetes is serious.

Each week, diabetes-related complications lead to more than 169 amputations, 680 strokes and 530 heart attacks amongst other complications. Over 500 people with diabetes die prematurely every week.

These statistics are shocking, and this is why we need your help. Throughout our history, our incredible swimmers have raised millions of pounds to help fund our life-saving research, and made sure that everyone living with and at risk of Type 2 and gestational diabetes gets the care and support they need. You’re now part of that history.

This is your swim journal – a place where you can log your lengths and sessions, and refl ect on how far you’ve come. Some days might feel harder than others, so it’s also full of tips and advice to help you keep going when the swimming gets tough.

Here are just some of the ways you’ll be helping us change lives.

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Revolutionary researchIn labs up and down the country, our scientists are developing life-changing new treatments and making ground-breaking discoveries. Every pound you raise takes us closer to a cure.

Our helplineLife with diabetes can be tough. Our helpline counsellors are there to offer support, advice and a comforting ear for anyone affected by diabetes, whenever they need it.

Improving careWe’re working with nurses, doctors and other healthcare professionals to make sure people with diabetes receive the best possible care and support.

Support every step of the wayDiabetes can feel a bit overwhelming at times. Our free online Learning Zone is just one of the ways we’re here to help people on their diabetes journey. From helping with healthier food choices, to signposting to emotional support, we’ve brought together all the important info in one place.

Crucial campaignsFrom fighting for new technologies to campaigning for better care or clearer food labelling, we’re always working hard to improve life for people with diabetes.

Supporting people locallyWe have over 300 local support groups across the UK, run by our incredible volunteers. These give people living with diabetes the chance to meet and share experiences with other people who have been there too, so they know they’re not alone.

Preventing Type 2 diabetesAround three in five cases of Type 2 diabetes can be prevented or delayed. We’re working to raise awareness about how people can reduce their risk of developing Type 2, and make it easier for them to make healthier choices day-to-day.

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How to make the most of your fundraising

• Tell people why you’re doing Swim22. And keep them updated with photos, videos and blogs throughout.

• Share each milestone you reach. Completed your fi rst swim? Let people know how it went.

• Get sponsored for every mile swum. It’ll keep you motivated and keep people donating regularly.

• Remind sponsors to add Gift Aid to their donations if they’re eligible. If you aren’t sure what Gift Aid is check out our sponsor form.

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• Match Funding is a fantastic way to boost your fundraising.Speak to your line manager or HR department to see if your employer offers this.

• The best time of the month to share your fundraising page is around pay day.

Swimming tipsSwim22 isn’t a race, it’s a commitment towards a healthier you. It’s important to make sure you’re treating your body with the care it needs and deserves before, during and after your swims. So, here’s some advice for your challenge.

TechniqueSwimming with the right technique means that with every length you’re efficiently completing your session whilst getting fitter. But it’s easy to use more energy than you need when swimming if you’re not breathing or moving well. If you feel like your technique could do with some fine-tuning then sign up to some swimming lessons. You won’t need many. Over the course of the challenge it’ll be the best investment you’ve ever made.

Choose your preferred swim stroke to become your staple for each session, but don’t be afraid to mix it up to develop your swim stroke portfolio. Watch out Adam Peaty, new swimming champs are in the making.

Pre-poolWarming up and stretching is really important before swimming. Try not to jump in to the pool ‘cold’. Some neck, arm and torso stretches will help keep injuries at bay.

You can cool down and stretch after sessions to help with recovery too.

To make your sessions as comfortable as possible, we recommend certain items of swimming gear such as goggles to keep chlorine out of your eyes and well fitted swimwear.

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SessionsAfter stretching, start each swim slowly. As you get used to your sessions, try gradually building the distance you swim.

Once you’ve pencilled in a swim session, try to stick to it like any appointment in your diary. You don’t want to build up missed swims and take on too much in one go.

Having said that, it’s important to listen to your body. You can always find another slot later in the week or spread your lengths across your other swims.

Remember, swimming dehydrates you. It might be harder to notice when you’re in the water, but it’s really important to keep a bottle of drinking water with you to rehydrate in-between lengths.

If you have diabetes and are at risk of hypos always take a hypo treatment to the pool. Have a read of ‘Swimming with diabetes’ on page 12.

RestRest days are as important as swim days. You can help your body repair with yoga, stretching, gentle exercise, by treating yourself to a massage or by doing nothing at all – whatever works for you.

InjuryDon’t ignore pain or soreness. Take a couple of days off if any of your joints or muscles are hurting or if you’re feeling over trained. If it persists, see your GP.

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Swimming with diabetesIt’s understandable that some people worry that swimming will make their diabetes harder to manage, or be too tiring.

And if you’re someone who gets hypos, you might be worried about getting more. But activity doesn’t always make your blood sugar levels go down – it can make them go up too. We’ve made a guide to blood sugar levels and exercise to help you. Go to our website and search ‘diabetes and exercise’ for more info.

Our website has lots of info to make sure you know all the important benefi ts of exercising, including swimming, when you have diabetes.

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NutritionIt’s important to ensure your body is fuelled and replenished. Figure out what works for you and get support from your diabetes healthcare team.

Before swimming – try to have your last meal three to four hours before swimming to give yourself time to digest larger amounts of food. You may also want a smaller snack one to two hours before. Some people with diabetes may need to have a snack 30 minutes before to help manage lower blood sugars.

During swimming – if you plan to swim for over an hour, think about how you could incorporate a snack, sports drink or gel for useful carbohydrates. You might take a mid-session break for example. Remember, if you normally test blood sugars at home, it can be useful to do this during a swim especially if you are taking on additional carbohydrates or trying new snacks or drinks.

After swimming – try to have carbohydrates and protein as soon as possible after a swim. Nutrition is an important investment, if you don’t take it seriously your next swim could suffer.

We’ll be sending you additional information throughout Swim22, so keep an eye out for our emails. In the meantime, you can take a look at our website for healthy recipe ideas that will complement the benefi ts of your increased activity levels. Search ‘recipes’ on our website.

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What is a hypo?

A hypo is when your blood sugar level is too low, usually below 4mmol/l. This can happen if the balance of certain diabetes medications you might take such as insulin, food you eat, and physical activity isn’t quite right. Not everyone with diabetes will have hypos. Please speak to your diabetes healthcare team if you have any concerns.

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My swims

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Pool is open until 9pm, so I will go for a long swim.

Morning Afternoon Evening







Planning your swimsWhat does your normal week look like? Plan and mark out potential time slots for your swimming sessions here. We realise this won’t be for everyone, but we hope this plan will be a helpful template that you can adapt to suit you.

Your training planThis training plan is a guideline of how you can start getting used to the pool and building your fi tness before the start of the challenge.

You can adapt the plan to suit you. Tick off the days when you go swimming and circle how you felt each swim went.

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Week 1

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Saturday 25 January

Sunday26 January

Monday27 January

Tuesday28 January

Wednesday29 January

Thursday30 January

Friday31 January

Swim 250 metres

Week 2

Saturday 1 February

Sunday2 February

Monday3 February

Tuesday4 February

Wednesday5 February

Thursday6 February

Friday7 February

Swim 250 metres Swim 250 metres

Saturday 8 February

Sunday9 February

Monday10 February

Tuesday11 February

Wednesday12 February

Thursday13 February

Friday14 February

Swim 375 metres

Week 3

Week 4

Saturday 15 February

Sunday16 February

Monday17 February

Tuesday18 February


Thursday20 February

Friday21 February

Swim 375 metres Swim 375 metres

Your pool guide

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Length of pool (m)

Lengths total

Lengths per week (approx)

20 885 7425 708 5930 590 4933 537 4550 354 30

11 miles

Length of pool (m)

Lengths total


20 1,770 14725 1,416 11830 1,180 9833 1,073 8950 708 59

22 miles

Length of pool (m)

Lengths total


20 3,540 29425 2,832 23630 2,360 19633 2,146 17850 1,416 118

44 miles

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Whether you’re taking on 11, 22 or 44 miles, use this pool guide to work out how many lengths you need to do.

On the next page you’ll fi nd your swim journal. This is a guide to help you become a Channel champion – you can adapt it and swim on different days if that works for you.

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Your Swim22 journal

11 miles 0.45 miles

22 miles 0.9 miles

44 miles 1.7 milesTotal miles

so far

Week 1 How did it go?

Saturday22 February

Day 1225m approx425m850m

Sunday23 February

Rest

Monday24 February

Rest

Tuesday25 February

225m approx450m900m


Rest

Thursday27 February

250m500m1000m

Friday28 February

Rest

Today was my fi rst swim and I’m looking forward to the next 3 months.

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11 miles 1.05 miles

22 miles 2.1 miles


so far


Saturday29 February

Super Swim300m600m1200m

Sunday1 March

Rest

Monday2 March

Rest

Tuesday3 March

Rest

Wednesday4 March

325m approx650m1300m

Thursday5 March

Rest

Friday6 March

350m700m1400m

Saturday29 February

Super Swim Saturday300m600m1200m

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Saturday7 March

Rest

Sunday8 March

375m750m1500m

Monday9 March

Rest

Tuesday10 March


Wednesday11 March

Rest

Thursday12 March


Friday13 March

Rest

11 miles 1.75 miles

22 miles 3.5 miles

44 miles 7 milesTotal miles

so far

23


Saturday14 March


Sunday15 March

Rest

Monday16 March

Rest

Tuesday17 March

Rest

Wednesday18 March


Thursday19 March

Rest

Friday20 March


11 miles 2.45 miles

22 miles 4.9 miles


so far

Saturday14 March

Bring your pal to the pool375m750m1500m

You’ve achieved so much in one month.

Look back at how far you’ve come. Take note, be proud.

Make month two even better.

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Saturday21 March

Rest

Sunday22 March

One month in475m925m1850m

Monday23 March

Rest

Tuesday24 March

Rest

Wednesday25 March

400m800m1600m

Thursday26 March

Rest

Friday27 March

425m850m1700m

11 miles 3.25 miles

22 miles 6.5 miles


so far

Sunday22 March

One month in475m approx925m1850m

11 miles 4.05 miles

22 miles 8.1 miles


so far

26


Saturday4 April


Sunday5 April

Rest

Monday6 April

Rest

Tuesday7 April

Rest

Wednesday8 April

425m850m1700m

Thursday9 April

Rest

Friday10 April

475m950m1900m


Saturday28 March

Rest

Sunday29 March

400m800m1600m

Monday30 March

Rest

Tuesday31 March

425m850m1700m

Wednesday1 April

Rest

Thursday2 April


Friday3 April

Rest

11 miles 4.85 miles

22 miles 9.7 miles


so far

27

Saturday4 April



Saturday11 April

Rest

Sunday12 April

475m875m1900m

Monday13 April

Rest

Tuesday14 April

Rest

Wednesday15 April

450m900m1800m

Thursday16 April

Rest

Friday17 April


11 miles 5.75 miles

22 miles 11.3 miles


so far

28


Saturday18 April

Rest

Sunday19 April

500m1000m2000m

Monday20 April

Rest

Tuesday21 April

Rest

22 April400m approx775m1550m

Thursday23 April

Rest

Friday24 April


11 miles 6.7 miles

22 miles 13.1 miles


so far

29

Wednesday22 April

Two months in475m950m1900m

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You’re over half way.

This is where champions are made.

You’re about to take your place in Swim22 history.

Keep on swimming, every length counts.


Saturday25 April

Rest

Sunday26 April


Monday27 April

Rest

Tuesday28 April

Rest

Wednesday29 April


Thursday30 April

Rest

Friday1 May


11 miles 7.7 miles

22 miles 15.2 miles


so far

31


Saturday2 May

Rest

Sunday3 May

525m1050m2150m

Monday4 May

Rest

Tuesday5 May


Wednesday6 May

Rest

Thursday7 May


Friday8 May

Rest

11 miles 8.7 miles

22 miles 17.2 miles


so far

32


Saturday9 May


Sunday10 May

Rest

Monday11 May

Rest

Tuesday12 May


Wednesday13 May

Rest

Thursday14 May

Rest

Friday15 May


11 miles 9.9 miles

22 miles 19.6 miles


so far

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Saturday9 May



Saturday16 May

Rest

Sunday17 May

650m1175m2145m

Monday18 May

Rest

Tuesday19 May

Rest

Wednesday20 May

725m1125m2145m

Thursday21 May

Rest

Friday22 May

700m1350m2145m

11 miles 11 miles

22 miles 22 miles

44 miles 44 milesTotal

miles

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You’ve conquered the water. You’re a champion.

Take a bow.

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Friday22 May

Finish700m1350m2145m

*Calls may be recorded for quality and training purposes.Diabetes UK is the operating name of the British Diabetic Association.Company limited by guarantee. Registered in England no. 339181. Registered offi ce: Wells Lawrence House, 126 Back Church Lane, London E1 1FH. A charity registered in England and Wales (215199) and in Scotland (SC039136). © Diabetes UK 2019 1731D.

Keep in touchIf you have any questions you can contact the team by email at [email protected] or call 0345 123 2399*

We’d love to hear from you.

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1731D Swim22 2020 Journal A5 HC V10 · 2019-11-13 · people with diabetes die prematurely every...

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