7 simple ways to improve long distance swimming

Just like in running, swimming can be of long distance or short distance. Some swimmers might find themselves better suited to short distances or long distances. Maybe you prefer sprinting to long distance events, or vice versa. Short distance events involve 50m, 100m, and 200m (though the 200m is an event that is widely debated between swimmers. Is it long distance or short distance? No one can ever tell.) Long distance events include the 400m, 800m, and 1500m. These are the events that are part of the FINA swimming list. FINA has a separate list of events for open water swimming, and these distances are usually longer than a kilometer.

The long distance events require different training than sprint events would. If you are a frequent long distance swimmer, you would have noticed that you are better suited to aerobic workouts that require pacing and endurance. Apart from this, long distance swimming needs some other skills that sprinters may not possess.

Training for long distance swimming involves building up your endurance, increasing the volume and intensity of training, and the type of training practice. Pacing, stamina, and nutrition will play important roles in your training, as well as other factors.

If you are seriously considering shifting your focus to long distance swimming, you will have to make a few changes to your workout. If you are already a long distance swimmer, here are a few tips that will help you improve your swimming specifically for these events. This is not just restricted to swimming, but open-water swimming events, including triathlons.

How to train yourself for long distance swimming?

When practicing for long distances (or even testing to see if you are a good long distance swimmer) there are many things you can try incorporating into your workout to build those skills. There are some essential strengths that you need for such events. These are listed below, along as what you will need to build them.

Build up your endurance

Long distance does not depend on anything as much as it does your endurance. If you have poor endurance, you should consider becoming a sprinter. Otherwise, here are some ways you can improve your endurance. Swimming long distances can help you build endurance.

However, what is most important is swimming long distances in a time frame. Swimming long distances is easy if you swim very slowly without exerting much energy. Ask your coach to give you time limits for long distance sets so that you build your endurance, and learn how to maintain speed. At first, you may find yourself losing pace after the first few fifties. To improve your tolerance, practice a long distance set multiple times.

This will help you see long distance swimming as more manageable, making it easier for you. Once you have endurance built, the rest of long distance swimming becomes much easier.

Practice proper pacing

This is almost as important as endurance. While endurance allows you to keep a similar speed for the entire swim, the pacing is how you keep a similar speed. Pacing is the way you distribute your speed over the entire set. It means that you conserve your energy efficiently enough to finish a long distance set at full speed. Good pacing is essential for a good long distance swim, especially so that you don’t burn out.

Pacing is difficult to develop without regular training. To practice pacing, you will need a coach who knows your abilities well. A coach will help you practice different pacing strategies, such as even pacing or negative splitting, to find what works best for you.

Strength and conditioning work

Any type of swimming requires a mix of dryland swimming and normal practice. For endurance training, dryland is especially important.

You need to build strength for long distance training. This is so that you can exert as little energy as possible but still cover maximum distance. If you become stronger, it will take you less effort to pull the water, and less effort to build a strong kick. This will help you in both pacing and endurance.

Strength and conditioning practice is therefore best for long distance. Building muscle is most important, but lean muscle is especially. You need to include strength and conditioning work into your training to help build overall strength and improve your performance. This can include exercises such as push-ups, squats, and core work. Weights can also improve your performance.

Focus on nutrition

If you wish to build strength, practice long sets, and test your stamina and endurance to their max, you need proper nutrition. Long distance is extremely demanding for your body. You need good reserves of energy and muscle repair material. Otherwise, you can suffer from dizziness, fatigue, or muscle damage. Good nutrition will also help you maintain your energy level during a set.

For energy storage and muscle development, you need fats and proteins. You should drink plenty of protein shakes before and after your swim. If you are an older swimmer, protein supplements are also useful. Fats will help you store energy, but make sure that they are monounsaturated fats or other healthy fats. Changes in your diet are essential to nutrition.

Practice open water skills

While long distance and open-water swimming both require similar skills, the experiences are completely different. If you planning to swim in open water, you must practice swimming in open bodies of water. You will have to develop skills such as navigating, sighting, and other unknown conditions. Pools are completely different from open water, especially due to currents and other forces in the water.

If you are unsure where to swim open water, or what to do, ask your coach for help, or search online for open-water swimming expeditions. There are some training centers around Bangalore like Gauribidanaru where you can train for open water skills. They have sessions for both beginners and advanced swimmers. Reach out to them at https://www.openwaterswimmersfoundation.org/contact

Develop a mental game plan

Long-distance swimming is a mental game more than anything. Unlike sprints, they are very long in duration, and you can be swimming for more than 30 minutes continuously. It is important to not get distracted, or lose motivation. However, it is difficult in all the repetition, as most swimmers complain that long distance swimming is too boring. Other than this, it becomes so tiring that it become pointless and emotionally exhausting.

You have to have the mental strength to finish a long distance swim. Focus on positive self-talk techniques, and games that can help you stay focused on the swim while still being interesting. Competing with yourself is most helpful. Other than positive self-talk, you can also try techniques such as visualization and setting achievable goals.

Check for stroke

In long distance, a poor stroke will waste energy you cannot afford to lose. There is also a specific stroke you must practice for long distance swimming that is very different from sprint swimming. You must keep a careful watch of your stroke, or you risk tiring yourself out and losing your pace.

Listed below are some tips that you should keep in mind for your next long-distance practice.

1. Use round-arm freestyle strokes. Keep your elbows high for your long stroke. Keeping fingers slightly apart with cupped hands during strokes, maximmising your pull radius while minimising energy spent.
2. Maintaining a strong body position and tight streamline. This will help minimse drag and therefore energy loss.
3. Your kicks should be 2 beat kicks, with a lot of strength. Fast kick patterns are energy consuming, so focus on propelling yourself as far as possible while spending as little energy
4. Breathing technique should be practised quite well. As long distance is an aerobic event, you need to control your oxygen intake well.
5. Keeping fingers slightly apart with cupped hands during strokes

Swimming gear that helps in long distance swimming

This section is more directed to open water swimmers. In open water swimming, you must also battle the natural elements. Thankfully, there are some swimming gears that can assist you with this.

1. Wet suit – Wetsuits should only be worn in very cold open water swims. Otherwise, you run the risk of overheating. Though most swimmers opt to not wear a wetsuit due to drag, it helps in keeping out natural elements are well as sea creatures.
2. Belts – These are usually worn to help carry water or food over long distance swims. It can also carry pesticides or chemicals to ward off any animals in the water. However, it is also added weight, so you must practice with added weight to ensure you are not pulled back the water.
3. Nutrition -When swimming open water, keep a steady supply of electrolyte water and food nearby. You need to ensure you do not become dehydrated or fatigued, so finding waterproof containers for this is also very important.

Where do I train for long-distance swimming in Bangalore?

Finding a community of like-minded swimmers is very important for motivation and competition. NMSA has some excellent long distance coaches and open water practice sessions. This will perfectly prepare you for long-distance swimming. There are trainers who not only help you with the drills needed for long-distance swimming but also take you to lakes where you can practice open-water swimming with other swimmers.