Swimming Endurance Tips for Beginners
As avid swimmers you probably want to know how to build your swimming endurance. Whatever type of swimmer you are, open water, competitive or hobby, knowing how to increase stamina for swimming will ensure you get the most out of your time in the water.
Understanding how to build your swimming endurance will improve the quality of your swimming and boost your enjoyment of the sport at the same time. The overall result is that you will be able to swim faster, for longer.
How to increase stamina for swimming
There are two types of training for swimmers – in the water, and out. We are going to take a look at some of the best examples that fit into these two categories. Then you’ll have a better idea of how to build your swimming endurance in a way that suits your level and lifestyle.
In the water training
Get the technique right first. Build on a strong foundation to make the most of your hard work. Your energy reserves will benefit, resulting in a stronger, faster swim.
Gradually increase the distance. Don’t add too much to your schedule at a time. Be consistent with your increases, but be patient too. And don’t forget to rest.
Increase the distance as you lower the reps. You’ll be swimming for longer without stopping, but your overall distance will remain the same. Eg, do 4x100m as opposed to 8X50m, to build endurance.
Maintain interval training, even when distance is increasing. Your aerobic and anaerobic systems will thank you. You can either aim for a faster time or reduce rest time between sets.
Here are some accessories for in water training to help build your swimming and improve technique.
Out of water training
Whether you are choosing to add ‘out of water’ training to your regime, or it’s a necessity due to lack of access to water (remember lockdown), there are great benefits to be had from training on dry land.
Strength training with weights and other gym equipment can enhance your physique to enable you to get more from your swimming training.
Bodyweight workouts are a great alternative if space and equipment are limited. Push-ups, squats and sit-ups all require little space.
Stretching will help with recovery – yoga and pilates are a good place to start.
Cardio workouts, such as running, rowing and cycling are all good examples of how to build endurance in swimming.
Here are some accessories for out of water training to help build your swimming and improve technique.
Fabulous Fuel
Finally, give some thought to your food intake. A diet rich in protein, such as lean meats, chicken, fish, low fat dairy and legumes is best on a daily basis.
Immediately following a swim you should aim to replace glycogen within 10-15 minutes. Following that, protein and carbs will help to repair muscle tissue and boost glucose.
You’ve no doubt already got a training plan in place. But if you want to try a few new things, hopefully this has given you a few pointers.
Experiment with different routines, and find what suits you best. Then get back into the water and enjoy the benefits.