A 500-yard (457.2 meters) swim requires efficiency. Regardless of how many training miles you swim, the human body only has a limited number of heartbeats and calories to spend during any given workout. Because of this, the more efficient your strokes are and the better you learn to cruise, the further you will go on your limited-caloric energy supply. Keeping technique flawless and reducing drag are very important when it comes to conserving energy during long distance swims.
Utilize long, fluent strokes. Saving strokes is the most important aspect of successful long -istance swimming and stresses energy-saving efficiency. In order to complete a 500-yard swim (roughly nine laps in an Olympic-sized pool), a fairly inefficient swimmer will use up to 480 strokes. This number can dramatically be reduced by making long and fluent strokes. A steady leg kick is also very important. Reducing the number of strokes you have to make during a long distance swim will end up saving you tremendous amounts of energy.
Swim at 65 or 70 percent. Long-distance swimming is a test of endurance. Therefore, learning to cruise is very important. When training for distance swimming, you must "balance volume against intensity to manage the demands training places on your body," according to Terry Laughlin. In order to do this, practice swimming long distances at 65 or 70 percent effort level. This will train you to become more economic by forcing you to try to get more distance out of each stroke.
Train for a 500-yard swim by doing repeat sets of 100 yards. Swimming shorter distances allows you to keep a faster pace while maintaining good stroke habits. Trying to swim 500 yards without training at shorter distances first will most likely cause you to become fatigued. Fatigue creates bad posture and increases drag. Therefore, in order to swim 500 yards efficiently, begin training with sets of 100 yards first. Breathe bilaterally and maintain a strong leg kick throughout. In order to maximize your kick, do not completely swim horizontal to the water surface. Allow you legs to be slightly immersed in the water.
Tips & Warnings
- Swim in an Olympic-sized swimming pool with lanes. This will ensure that you are swimming straight and allow you to keep track of distance by counting your laps.
- Do not overexert yourself when training. Take breaks if you become extremely fatigued or dizzy.
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