There are several ways to gauge your swimming improvement, but perfecting your technique is crucial. Years of study and practice may be required, and even then, poor habits may form that will need to be broken. Once a solid technique has been established, speed and endurance become the deciding variables.
Here are five techniques for increasing swim endurance:
1. Move Forward Gradually
Newer swimmers frequently dive into the water and take off like crazy. The same is true for more recent runners. It is essential to “scale it down” and adopt a speed that you can maintain for a longer period of time in order to be able to go farther. This might entail beginning more slowly than you anticipate. Starting slowly and increasing pace is unquestionably more advantageous than starting quickly, building up lactic acid, and then being forced to slow down or stop altogether. Keep your pace in zone 2 and gradually increase it to zone 3. Then, based on your distance and objectives, you could want to progress to zone 4.
2. Dry-Land Strength Training
If you want to increase your swimming endurance, you must undoubtedly enter the pool and complete the necessary yards. However, you may assist your body in more effectively recruiting and using the muscles that will give you more power throughout your swim stroke by incorporating some swim-specific strength training (what swimmers refer to as “dryland training”). You may increase your swim endurance with just two fast workouts per week that target the swimming-specific muscles because your body won’t tire out as quickly.
3. Sets Played at a Regular Pace
Include certain sets in your exercises where you complete a predetermined number of repeats over a predetermined distance while attempting to maintain a constant speed. as in 8 reps of 100 at 1:50 apiece, with 20 seconds of break. Many Austswim certified swimming instructors will hit the first 2-3 at the designated time, but as the set progresses, they will start to slow down. The key is to take the first rep or two a little more slowly while keeping the same pace for the remainder of the set.
4. Boost the Yards but Cut Back on the Repetitions
Once you have mastered the previous set, try some longer sets with fewer repetitions. You may substitute 4 x 200 for the 8 x 100 set, for instance. Although it results in the same number of yards, swimming longer without break is required. You can increase your swimming endurance by concentrating on maintaining the same pace the entire time.
5. Shorten Your Rest Period
Lowering the rest durations between each cycle would be the next step after you begin swimming those greater distances at a steady speed. Keeping with the sets above, continue with the 4 x 200, but switch the 20 seconds of rest for 15 seconds. You’ll be able to swim at the same pace without pausing thanks to this. After all, no one plans on taking breaks during the race!
These are some fundamental suggestions for setting up your exercises to increase your swimming endurance. Contact me for three free endurance-building swim workouts: I require swimming stamina! I’ll send you three routines that you can use in your training to increase your swimming endurance.