How to Build Swimming Endurance

Building endurance is essential for any sport, including swimming.

Swimming might not seem like a high-impact workout, but as anyone who has attempted to swim a long distance can tell you, it can be quite difficult. When you want to begin swimming for fitness, or if you are going to compete in a triathlon, building your swimming endurance is essential. Just like any other type of workout, starting out slowly and building gradually is the best way to see success.

Things You'll Need

• Kickboard
• Pull buoy
• Notebook or chart paper
• Pen or pencil

Instructions

1. Make a record of where you are starting. Have someone time you to see how long you can swim at a continuous pace. Measure the length of your swim as well. Record this data so you can revisit it and see how you are progressing.

2. Choose a goal to work toward. If you are training for an ironman or triathlon, the goal may be set for you. Otherwise, decide how far you want to be able to swim in what amount of time. Reaching for the goal will be a source of motivation. Give yourself a time frame in which you want to reach your goal. Then, give yourself a weekly marker of the time and distance you would like to meet in that certain time. However, don't be overzealous in your goal setting. If you set goals that you are unlikely to meet, you will only become discouraged.

3. Decide how many laps per week you should increase your swim in order to reach your goal. If you cannot swim the increased number of laps without feeling dizzy, decrease. Continue practicing toward the increased number each time you swim until you can accomplish it.

4. Increase your laps each week, continuing to practice different strokes and working on your breathing techniques. Your breathing should be in time with each stroke so your body gets a steady supply of oxygen and your strokes are more even.

5. Practice with swimming aids, such as kickboards and pull buoys. These will help increase your muscles in your legs and arms, making swimming easier.

Tips & Warnings

• Swimming is a fantastic sport for those who suffer from asthma. Increasing swimming ability and endurance can have wonderful benefits to breathing in general.

• Always speak with your doctor before starting a new exercise routine. Make sure your goals are adequate and appropriate for your current fitness level.

References

• City of Eau Claire: Swim Instruction
• Beginner Triathlete: Building Swim Endurance for a Race