1731d swim22 2020 journal a5 hc v10 · 2019-11-13 · people with diabetes die prematurely every...
TRANSCRIPT
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
Morning Afternoon Evening
Morning Afternoon Evening
Morning Afternoon Evening
Morning Afternoon Evening
Morning Afternoon Evening
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
Wednesday19 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
Lengths per week (approx)
20 1,770 14725 1,416 11830 1,180 9833 1,073 8950 708 59
22 miles
Length of pool (m)
Lengths total
Lengths per week (approx)
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
Wednesday26 February
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
44 miles 4.1 milesTotal miles
so far
Week 2 How did it go?
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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Week 3 How did it go?
Saturday7 March
Rest
Sunday8 March
375m750m1500m
Monday9 March
Rest
Tuesday10 March
400m approx775m1550m
Wednesday11 March
Rest
Thursday12 March
400m approx775m1550m
Friday13 March
Rest
11 miles 1.75 miles
22 miles 3.5 miles
44 miles 7 milesTotal miles
so far
23
Week 4 How did it go?
Saturday14 March
Super Swim375m750m1500m
Sunday15 March
Rest
Monday16 March
Rest
Tuesday17 March
Rest
Wednesday18 March
400m approx775m1550m
Thursday19 March
Rest
Friday20 March
400m approx775m1550m
11 miles 2.45 miles
22 miles 4.9 miles
44 miles 9.9 milesTotal 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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Week 5 How did it go?
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
44 miles 13.1 milesTotal miles
so far
Sunday22 March
One month in475m approx925m1850m
11 miles 4.05 miles
22 miles 8.1 miles
44 miles 16.4 milesTotal miles
so far
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Week 7 How did it go?
Saturday4 April
Super Swim425m850m1700m
Sunday5 April
Rest
Monday6 April
Rest
Tuesday7 April
Rest
Wednesday8 April
425m850m1700m
Thursday9 April
Rest
Friday10 April
475m950m1900m
Week 6 How did it go?
Saturday28 March
Rest
Sunday29 March
400m800m1600m
Monday30 March
Rest
Tuesday31 March
425m850m1700m
Wednesday1 April
Rest
Thursday2 April
450m approx875m1950m
Friday3 April
Rest
11 miles 4.85 miles
22 miles 9.7 miles
44 miles 19.7 milesTotal miles
so far
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Saturday4 April
Super Swim Saturday425m850m1700m
Week 8 How did it go?
Saturday11 April
Rest
Sunday12 April
475m875m1900m
Monday13 April
Rest
Tuesday14 April
Rest
Wednesday15 April
450m900m1800m
Thursday16 April
Rest
Friday17 April
450m approx875m1950m
11 miles 5.75 miles
22 miles 11.3 miles
44 miles 23.2 milesTotal miles
so far
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Week 9 How did it go?
Saturday18 April
Rest
Sunday19 April
500m1000m2000m
Monday20 April
Rest
Tuesday21 April
Rest
22 April400m approx775m1550m
Thursday23 April
Rest
Friday24 April
440m approx875m1750m
11 miles 6.7 miles
22 miles 13.1 miles
44 miles 26.7 milesTotal miles
so far
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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.
Week 10 How did it go?
Saturday25 April
Rest
Sunday26 April
525m approx1105m2210m
Monday27 April
Rest
Tuesday28 April
Rest
Wednesday29 April
560m approx1125m2250m
Thursday30 April
Rest
Friday1 May
585m approx1175m2350m
11 miles 7.7 miles
22 miles 15.2 miles
44 miles 30.9 milesTotal miles
so far
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Week 11 How did it go?
Saturday2 May
Rest
Sunday3 May
525m1050m2150m
Monday4 May
Rest
Tuesday5 May
560m approx1125m2250m
Wednesday6 May
Rest
Thursday7 May
525m approx1050m2150m
Friday8 May
Rest
11 miles 8.7 miles
22 miles 17.2 miles
44 miles 35 milesTotal miles
so far
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Week 12 How did it go?
Saturday9 May
Super Swim750m1500m3000m
Sunday10 May
Rest
Monday11 May
Rest
Tuesday12 May
585m approx1175m2350m
Wednesday13 May
Rest
Thursday14 May
Rest
Friday15 May
600m approx1200m2400m
11 miles 9.9 miles
22 miles 19.6 miles
44 miles 40 milesTotal miles
so far
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Saturday9 May
Super Swim Saturday750m1500m3000m
Week 13 How did it go?
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.