Power Your Swimming Results To the Next Level – with Mental Training
By Craig Townsend
Clinical Hypnotherapist, Mental Trainer & Founder of
NeuroFrequency Programming™
A groundbreaking multi-layered method that blends advanced mind techniques with various brainwave frequencies to unlock deeper potential, dissolve limiting patterns, and rewire your subconscious for lasting transformation. Learn more about NeuroFrequency Programming™ and the Multi-Track Transformation System™ →
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When a split second is an eternity, it becomes a massive race to find that something extra – and that is what mental training is... a secret weapon in the water.
And as a mental trainer who has worked with swimmers for over three decades – when I teach how to win in your mind – the body, and the results, very quickly follow.
Because the mind controls the body, not the other way around.
This is why I teach the same mind techniques that Phelps, Spitz, Thorpe and most other legends have used throughout their careers – because they work.
So if you are a swimmer or coach looking for that extra 'edge' to power up at swim competitions (and most of our readers are)... you are in the right place.
Mental training techniques have become an enormously powerful weapon in swimming – where instinctive and automatic movement is so essential to success.
When 2 great swimmers meet in competition, mental strength decides the winner.
Training your mind allows you to swim more confidently, with a clearer and calmer mind, and fully executing all your strokes freely and with greater authority.
There are probably over a hundred different advantages the mind provides in racing conditions, with regard to accessing power, acceleration, stroking rhythm, confidence, handling stress more effectively, etc. Here is a short summary of the main benefits below.
Advantages / Uses (Pool & Open Water):
* Overcoming performance anxiety – manage emotions, reduce stress levels, doubt and negative self-talk, and physical symptoms of anxiety
* Drop time when it matters most – in the big meets
* Deepen focus and concentration
* Belief and confidence – absolute essentials for success
* Break through slumps / plateaus
* Accelerate mastery of new stroke techniques
* Accesses the Zone The Zone is the peak performance state where your body runs directly from the subconscious Your subconscious is the powerhouse of peak performance, controlling all bodily movement, storing your training experience and muscle memory, and guiding your body with effortless efficiency and precision. Estimated to be 275,000 times more powerful than the conscious mind [University of Pennsylvania] . Movements flow naturally, distractions fade, and effort feels effortless as you perform at your absolute best. – the mental swim state that delivers fastest times
* Let go of negative / emotional thinking
* Overcome self-sabotage in swim meets
* Move beyond intimidation from bigger / more powerful competitors
* Deal with pre-race nerves effectively at the meets
* Release long-term mental blockages
* Overcome sleeplessness the night before a big event
* Overcome excessive worrying about tiny & uncontrollable issues
By bringing regular mental conditioning in your normal practice routine, all these aspects quickly begin to transform. Everything goes up – except your times! : )
However, just like your swim practice, your mind also needs to practice these techniques on a regular basis to get the most out of them, when it counts in the big swim meets.
One of the big techniques for training your mind is visualization – a method mainly used by the elite champions all over the world.
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Visualization involves regularly and realistically picturing your swim in your mind, the exact way you want to perform during a race.
This helps to program your mind and body for the competition performance before you go out to race.
These mental pictures can be regularly tweaked to suit each upcoming event, venue and conditions.
Once you become accomplished at visualizing (and I provide a wide range of different types of imagery you can work through, further below), this adds a whole new dimension to your performances.
Mind mastery is no different to mastering physical skills – you have to work out at the inner gym.
Developing unbreakable belief, focus under pressure, the ability to pre-program performance in advance... the rewards are endless.
And today, I'll show you some powerful techniques which you can do from home.
I will outline both traditional methods, as well as the latest fast-track techniques used by elite competitors, for accessing peak performance and overcoming barriers.
Techniques such as these provide the quickest and easiest way to establish an advantage over your racing competitors. There's a very good reason why the champions use these techniques – and why they don’t talk too much about them.
One of the big advantages comes from most of your competitors not knowing how to use mental training, and so those who train their mind are usually the only swimmer in their races using it.
This makes it a secret weapon – both in the pool, and in open water.
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Pool and open water swimming both have their own unique challenges, and so each require different forms of mental strength, just as the physical attributes also vary according to the events you race.
But there is no doubt that if even 5% of the effort that goes into your regular practices was added to the mental side of your preparation,
you will see some transformational improvements – in times and results.
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Champions Do Things Differently...
"Visualization is a key part of my training. I see myself breaking records and winning gold medals before they happen."
– Michael Phelps
"Visualization is huge; it's the mental preparation before a race."
– Ryan Lochte
"I'm a firm believer that the mental aspect of swimming is much more important than the physical."
– Missy Franklin
Implementing & Mastering These Techniques at Home
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For generations, athletes have relied on powerful techniques like visualization to gain a competitive edge. Now, with advancements in modern technology, these techniques have become even more sophisticated
I will outline some examples for you shortly, which you can practice at home (as effective do-it-yourself programs are what most people are asking for).
I have outlined the various options below to cater to different levels, so you can choose the best path you'd like to explore..
Training Options - For Different Standards, Levels & Skill Sets
Depending upon your level of experience and expertise, there are two distinct approaches to mental preparation - as below:
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Option 1: Mental Exercise Practice
Building Foundations – for New & Entry-Level Competitors
If you’re just beginning your journey - or have time to practice regularly - this approach helps you build a solid mental foundation through proven traditional techniques (otherwise skip to Option 2 for Accelerated Techniques).
These methods offer gradual but powerful shifts in mindset, clarity, and confidence.
Focus Areas:
1. Creating Powerful New Beliefs
2. Visualization & Mental Rehearsal
3. Developing a Positive Mindset
I will provide examples of these you can work through below, but for those who want fast results right away, skip to the advanced options below.
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Option 2: Accelerated Techniques
Achieve results in 4–6 weeks that might otherwise take up to 12 months with traditional training.
Ready to skip the boring manual work? Next step up is to get the Fast-Track Audio Program – developed from decades of coaching elite athletes, combining neuroscience with hypnotic techniques. Just $29.
These audios embed everything straight into your subconscious, so no manual repetition is needed.
Or for the ultimate in personalized training...
Check out NeuroFrequency Programming - a system of customized theta-level Theta brainwaves (4–8Hz): Unlocks heightened creativity, mental clarity, and subconscious alignment - ideal for accelerated learning, focus, and peak performance. mental training recordings, personalized to your exact needs, training, schedule, mindset, and competition challenges - to deal with confidence, focus, resilience, and overcoming nerves or lack of belief, and up to 3 months of monitoring results.
Of course, if time is not an issue, you can always begin by doing the exercises manually - and if you are not satisfied, you can always progress to the next level - combining these and other techniques simultaneously, to accelerate results (see below).
And so for those committed to dedicating time to regular practice and reinforcement, I have provided a selection of options and info below you can work through, and explore further.
(if you have further questions - simply drop me an email)
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1. Embedding Positive Core Beliefs
This exercise, called a contemplation, embeds powerful new core beliefs within your subconscious, as these enormously influence performance.
Your beliefs - weak or strong - ultimately determine your results - and how far your potential can develop. They are the dominating force - more powerful than motivation, talent, ability, fitness, power, etc.
These are your 5 Core Beliefs list to instill, below. Focus on each point in the list for 30 seconds daily, thinking of positive thoughts related to the topic and reasons why it's true for you.
Do this until the reasons are true for you.
1. I am unstoppable. I have the ability and determination to overcome all challenges.
2. I've done the work, and my technique will always look after me.
3. I am pure speed, endurance and resilience in the water.
4. I am a consistently strong competitor - on any day, at any time.
5. I am mentally tough - I can handle anything, and nothing gets in my way.
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2. Visualization Tips for Pool Performance
(Open Water further below)
Needless to say, the initial and primary visualization should be of yourself competing at your absolute peak of your performance - with as much, or as little, detail as you wish - while imagining experiencing great confidence and inner power while you are performing.
Do this each day, while in a relaxed state (directly before or after sleep are excellent times), and ensuring you use all your senses - ie. ensure the images are vivid, realistic, present-tense, positive, and without any external distractions.
While the results wont be as quick as using the audio recordings, slowly but surely this will bring about improvements, so be patient. As you progress in your development, consider integrating the following aspects to enhance your mind's capacity to visualize flawless performance.
As there are literally hundreds of different ways you can use imagery for various different purposes, I have included some options you can experiment with later on.
But for now, keep to the basics, and make sure you practice regularly.
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Mental Imagery Examples.....
Executing perfect strokes - executing flawless strokes with perfect form and technique in your mind's eye.
Diving with precision and power - diving into the water with precision and power.
In the lead - taking the lead and maintaining it throughout the race.
Gliding through the water effortlessly - gliding effortlessly, with minimal resistance.
Overcoming obstacles - overcoming any obstacles, such as rough waves or competitors blocking your path.
Finishing strong - finishing strong and with determination.
Breathing techniques - breathing properly throughout the race, with efficient inhales and exhales. This enhances your ability to maintain stamina and reduce fatigue.
Open Water
Competing with ease and confidence - Gliding through the water effortlessly, feeling strong and confident in your abilities.
Completing the open water course with success - Crossing the finish line, feeling proud and accomplished for completing the challenging open water course.
Adapting to different water conditions - Adjusting your technique and mindset to different conditions, such as choppy water or strong currents.
Maintaining a steady pace throughout the race - Maintaining a consistent pace throughout the race, avoiding burnout or fatigue.
3. Affirmations for Performance
You can also manually recite a mantra over and over again silently in your mind, which is a manual auditory method which can be targeted towards specific uses - plus work great to drown out nagging negative thoughts during performance.
Note: Ensure you use a great deal more repetition to create the necessary reinforcement, seeing these will be recited at the conscious, rather than subconscious, level. A manual way to get around this can be reciting mantras in the shower, which relaxes the mind and body.
Some examples below.. ensure the statements are positive, present-tense, and with no hidden or reverse negatives.
Affirmations for Pool
(See Open Water further below)
"I am capable of achieving my goals" - reinforces the belief that you have the skills and abilities to achieve your goals.
"I am focused on my technique" - encourages you to pay attention to technique and make any necessary adjustments to improve performance.
"I am confident in my abilities" - instills a sense of confidence in your abilities, leading to improved performance.
"I am pushing my limits" - motivates you to push beyond your perceived limitations and reach new levels of performance.
Open Water Affirmations
"I glide through the water effortlessly" - You feel light and fluid as you move through the open water, with every stroke feeling effortless and smooth.
"I am one with the water" - You feel a deep connection with the water around you, as if it's an extension of your own body.
"I breathe easily and rhythmically" - You inhale and exhale calmly and steadily, feeling in control of your breath and your body.
"I am relaxed and focused" - You are calm and centered, free from distractions and worries, and focused on the task at hand.
"I move with grace and power" - You feel strong and capable, with every movement of your body reflecting a sense of grace and power.
The Neuroscience of Rewiring Your Brain for Peak Performance
This information now equips you with the tools to kickstart your own (manual) training - programming your mind's software to power your body's performance. It takes practice, so do not delay.
* Or - if you prefer the fast-track option for more advanced training, go with the accelerated approach.
Mind Training for Swimmers
by Craig Townsend (Dip. Clin. Hyp)Hypnosis / Visualization Program
for Accelerated ResultsMP3 Download
$29.95* Intro
* Mind Training / Visualization Track
Includes bonus extras valued $60:
Bedtime version
Sleep Subliminal
* Email Support / Professional Advice
* All standards / agesLifetime Access
1 Year Unconditional WarrantyPayPal / Stripe
Open Water Swimming MP3 Download
$29.95(same inclusions as above)
PayPal / Stripe
Accelerated Mental Training / Hypnosis Audios
by Craig Townsend
Mental Trainer / Clinical HypnotherapistTake it to the Next Level
"..She cut nearly 8 seconds from one race and 2 from another... both these time cuts were enough to qualify her for a national level meet."
Unlock the Secrets to Continuous Improvement.
Listen....
* Audio - 'The Power of Visualization & Belief'
- Craig Townsend explains how these transform performance.Click the 'Play' symbol to start the audio.
* Audio - 'Pre-Performance Motivator'
- Get motivated before performance
with this 5 minute belief reinforcement.Click the 'Play' symbol to start the audio.
