Many swimmers – but not all – train in the early morning hours before going to school or heading off to work or beginning the rest of the day.

What are the benefits of working out early, many times before the sun even rises?

• It establishes discipline and consistency. Effective training requires a good night’s sleep. If you know your workout begins before the sun rises or soon thereafter, the probability of going to bed early and getting a regular restful night’s sleep goes up dramatically.
• It reduces distractions. When your day starts with training when you generally have fewer worries, concerns, and stresses.
• Breakfast tastes better. After a good workout, your appetite increases and food simply tastes better, relatively speaking.
• If you workout with others, you have teammates with like-minded discipline and swim buddies with similar motivations – that can further accentuate these traits.
• It is a great way to prioritize your training goals. Wake up and get after your training immediately before other responsibilities and priorities take precedence.

But what happens when those early morning workouts do not go to plan, for whatever reason?

Olympic gold medalist Laura Wilkinson seemed to speak to many competitive athletes when she wrote in her recent newsletter, “You know that feeling when you walk away from practice thinking, Well, that was a hot mess? Maybe your legs felt like noodles, your skills disappeared into the void, or your coach gave you that look (you know the one).

But here’s the thing — just because a practice felt bad doesn’t mean it was bad.”

Wilkinson introduces The Confidence Journal.

She explains, “If you ever find yourself stuck in only seeing what went wrong in practice, I’ve got something that can help. The Confidence Journal is a simple but powerful way to shift your focus, track your progress, and start seeing the wins (even on those noodle-leg days). Just a few minutes in the morning and at night can help you reframe your mindset, recognize where you’re growing, and build real confidence. If you’re ready to start seeing your journey in a whole new way.

EVERY practice, no matter how messy, is an opportunity to grow.  You’re either learning, adjusting, or building resilience — and that’s what makes you better. So next time you’re tempted to write off a bad workout, take a second to look for the wins. I promise, they’re in there.

Keep showing up, keep growing, and keep laughing at the chaos — because even noodle-leg days are part of the process.“

For more insights, guidance, and wisdom by Wilkinson, visit www.laurawilkinson.com.

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