Healthy Living 6 min read

Swimming Tips, Tricks, & Exercises

By wpdev

Whether you are swimming competitively, for cardiovascular health, or for leisure, there are many ways to maximize your pool time! Here are some tips and workouts you can do both in the pool and at home to build strength, increase cardiovascular health and swim longer distances.

Speed isn’t everything! The age-old rivalry between sprint and distance swimmers will never be reconciled. They are both different and amazing in their own ways! Distance swimming will engage a more aerobic workout, whereas sprinting uses anaerobic metabolism to fuel your stroke. No matter which side you are on, endurance is required for all swimming. Want to learn how to increase your endurance while in the pool?

Here are a few tips:

Make sure your strokes are efficient! By emphasizing a long body line and hip and shoulder rotation, you use less energy and maximize the distance covered per stroke.
- A drill to try: Distance per stroke – count the number of strokes per lap and try to reduce that number each time
Gradually increase the distance! As your stroke efficiency improves, the increased intensity and volume forces your body to withstand long distances.
- Start with 50 meters at a pace for 10 intervals then slowly increase to a 75 and 100 meter set over the course of 12-16 weeks.
Increase your lactate threshold! By raising your lactate threshold (the intensity level where lactic acid accumulates in your bloodstream), you increase the level of intensity that can be maintained for an extended period.
- Interval training swim sets are the best way to do this i.e. 15 rounds of 100 meters with 30 seconds rest.
Maintain a steady pace! Train your mind and body to get used to the pace and stroke rate for long-distance by incorporating tempo workouts (maintaining a steady pace over an extended period). This will help strengthen your cardiovascular system and your confidence in sustaining a pace for an entire workout.