How to improve your endurance while swimming | ALA

Gentle swimming or swimming with sufficient endurance is the most important skill that the athlete can develop. The ability to maintain a high intensity is paramount and hitting a hard punch mid-run is very helpful. In lifeguard training the endurance and speed of swimming are very important.

In order for you to achieve sustainable swimming, you need to focus on swimming smoothly. This type of swimming requires daily training, usually two to five hours. The swimming trainers in a lifeguard class focus mainly on your swimming techniques.

This discipline has special characteristics as it requires a focused and positive mental state due to the time you will spend underwater. To achieve greater results of your workout, this is the time you need to know the best 5 training to improve your endurance in swimming.

Here are the 5 training sets to improve your swimming endurance:

Training 1

• 3 x 455 meters at a sustained pace with established calm

Total: 1365 meters

This is an excellent benchmark for endurance swimming. Your goal should be to finish all 455 or so at the same time. You must not fade to reach the goal. This set is almost 1.5K and it’s the start of a good endurance test.

Training 2

• 5 to 10 x 180 meters at a sustained pace with established rest

Total: 900 to 1800 meters

This 180 meter is a great set for the 1.5 km preparation. These long lengths are favorable to build stamina. It is long but not that long to get you tired. You can’t start at 180 like it’s 90. Don’t swim too hard in the beginning because you’ll get exhausted quickly.

Variation of Traning 2

Mixing exercises or swimming styles in a 180-meter series is a great way to train distance and technique at the same time. Therefore, it’s best to complete the first 90 meters in the style of your choice (butterfly, breaststroke, or backstroke) and then the other normal 90 meters while focusing on the grip.

Training 3

• 4.5 x 260/360 at a sustained pace with established calm

Total: Varies

Repeating longer distances is beneficial. Different distances and repetition numbers ensure different intensities. The aim of these, like the Series 1, is to avoid fading between baths.

Smooth variation of Training 3

Try to swim easily on odd laps and swim hard on even laps. The idea is to only swim half of the 270 meters hard. It makes everything mentally easier. Hard swings should be executed with high intensity.

Training 4

Giant Staircase

• 1 x 90 meters at a sustained pace
• 1 x 180 meters
• 1 x 270 meters
• 1 x 360 meters
• 1 x 455 meters

A total of 1355

In this phase, you have to wait for the 455 meters to be completed with intensity at the end, so you have to make the 90 and 180 lighter so that you still have new energy for the 455.

Remember not to lose focus; When you relax, your body starts betraying you and you lose intensity and suppleness. stay focused. Keep an eye on what your hands, hips, torso, head, elbows and shoulders are doing.

Training 5

• 1 x 1500 meters

Total: 1500 meters

This wasn’t supposed to be a normal series. It’s a good test that you can do once in a while. The key is to push all the time. Don’t focus on anything other than the lap count and try to keep a positive mind.

Final Words:

At the end of this article, here are some points to keep in mind

• Doing sustainable swimming requires you to work hard, slowly and steadily. Swimming speed takes time, practice and of course patience.
• Sustainable series is more important than strong series. When training for. Think positively about endurance swimming because your chances of success increase the more time you try.
• Maintaining a steady pace and heart rate is the goal, warm up before you enter your 180-455 meter fundamentals so your workout is comfortable and easy.

If you want to learn more and get trained in a highly professional environment, please contact the American Lifeguard Association where you can find lifeguard training near you.