How to Swim Long Distances
Long distance swimming is any swimming event that requires you to swim 1650 yards or more. Some long distance swimming events can take place in large, Olympic-sized pools (50 meters) while others are done in open water. Whether you're competing in a long-distance swim meet for school or training to swim the 21 mile-long English Channel, several techniques and considerations need to be kept in mind for you to have a successful swim.
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Instructions
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Practice long and often in the months leading up to the swim. Train in a large swimming pool or body of water to build your stamina, increase your speed and hone your technique. Complete sets or repeats in a pool that you can replicate on your long-distance swim. Gradually increase the distances that you swim and shorten the time you swim those distances.
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Stretch your body before the swim. Stretch all parts of your body, especially the areas that will be most-used during the swim, such as your arms and legs. Adequate stretching before the swim will allow you to loosen up your body and help prevent cramping during the swim.
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Be efficient with your strokes. Wait until one stroke is nearly complete before starting the next. Using fewer strokes to go the same distance will also help you save energy. After a while you will find a rhythm to your stroke technique that you can maintain for most, if not all, of the swim.
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Swim at a medium, consistent pace. Long-distance swimmers should swim with moderate intensity meaning that they aren't swimming too slow but also aren't sprinting the whole time. Keep in mind that your swim is not so much a race as it is an exercise in endurance and persistence. Practicing often will help you find the right speed for you.
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Alternate your breathing. A long distance swimmer should breathe bilaterally, or on both sides of his body. Determine how often you need to take a breath (e.g. every other stroke). Take a deep inhale when making a stroke with one side of your body and then take your next breath when making a stroke with the other side. Doing this will help bring oxygen to muscles on both sides of your body and prevent them from getting tired.
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Take breaks when needed. Long distance swimming is all about endurance. Instead of over-working and forcing yourself to swim, stop and float for a minute or do the backstroke. While the backstroke is a slower way to swim, it will utilize a different muscle group and allow your other muscles time to relax and recoup.
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References
- U.S. Masters Swimming: USMS Long Distance Swimming
- Healthy.net; "Swim the English Channel (or Its Equivalent);" Don R. Powell
- Swim-City.com; "Distance Swimming Made Easy...and Smart," Terry Laughlin
- British Long Distance Swimming Association: Advice on preparation and training for Long Distance Swimming Events
Resources
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