How to Build Endurance for Beginning Swimmers

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If you're a beginning swimmer, one of the most important things you can do is start building endurance. Build endurance for beginning swimmers with help from a health and wellness expert in this free video clip.

Part of the Video Series: Life & Exercise
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Video Transcript

H,i my name is Dr. Nina Cherie Franklin, health and wellness expert with and I'm here at the HF Racquet and Fitness Club in Homewood, Illinois. In this clip I'm going to show you how to build endurance if you are a beginning swimmer. In general, if you are a beginner, swimming more frequently for shorter periods of time will build your endurance a lot faster than longer, less frequently sessions. Anywhere between three or four days a week for 20 to 30 minutes each day is ideal. If you wish to build endurance, you must really work on your breathing techniques, specifically your breath control as well as your breathing rhythm. When it comes to breath control, it's always a good practice to fully exhale whenever your head is underneath the water so that when your head is above water you are able to fully inhale. This will in turn improve your breathing efficiency and when it comes to your breathing rhythm, it's good to make it a practice to count the number of strokes while keeping your stroke length consistent during swimming. What this does is allow you to coordinate your breathing with your swim strokes. Now, the best way to build endurance is by implementing an endurance training program. One of the best ways that you can do this is by performing ladder sets. Start with a warmup consisting of a 25 meter lap and follow that up with an additional 50 meter lap. After you are all warmed up, swim about two laps focusing on your pull and your stroke and follow that up with two additional laps focusing on your kicking. After you've mastered your pull, your stroke and our kicks, you are now ready to implement those ladder sets. For the ladder sets, start with a 25 meter lap and follow that up with 50, 75 and 100 meter laps. After that you can start to decrease your lap mileage, going down to 75, 50 and then 25 meter laps while implementing brief rest periods in between. To cool down, you can implement the same amount of laps as you did for the warmup, just do so at a slow steadier pace. When your ladder sets become easy for you, go ahead and add an additional 25 meter lap to each set while making your rest periods shorter. And this is how you build endurance if you are a beginning swimmer. This is Dr. Nina Cherie Franklin. Thank you for watching.


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