Building swimming endurance

heatherashley87
heatherashley87 Posts: 7 Member
edited December 1 in Health and Weight Loss
Does anyone know any good workouts for a beginning swimmer to build endurance? Thank you :)

Replies

  • jessiruthica
    jessiruthica Posts: 412 Member
    I don't have a specific workout, and I've just re-started swimming laps after a 25 year break :)

    The first week, I would swim one length crawl, one length backstroke 2 times each. Then die. Then do that again for 30 minutes.

    The second week, I could swim 3 lengths crawl then one length backstroke. Then die. Repeat for 30 minutes.

    After 4 weeks I'm up to swimming 8 lengths at a time between breaks. Next week I'll try 12.

    All this to say I think you just have to do it.
  • vladpatrick04
    vladpatrick04 Posts: 52 Member
    Try one of those:
    (do a proper warm up before all of them)

    1# 3 ×500 at a sustainable pace, rest to set

    2# 5 or 10×200 at a sustainable pace, rest to set

    3# all at a sustainable pace
    1×100
    1×200
    1×300
    1×400
    1×500

    Add or remove some parts if you cant manage them yet ;)
  • Yingyu88
    Yingyu88 Posts: 1 Member
    You can try an app called triswimcoach. There are lot of drills and work outs.
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    Try this-http://ruthkazez.com/ZeroTo1mile.html

    I keep trying to get better at swimming so am thinking I will just have to buckle down and follow a plan.

    Cheers, h.
  • andysport1
    andysport1 Posts: 592 Member
    heatherashley87 wrote: »
    Does anyone know any good workouts for a beginning swimmer to build endurance? Thank you :)
    It depends on where your at at the moment.

    I'm trying to build swim endurance, I can easily swim 10k but i'm trying to do it using less energy, getting your breathing under control is the key to endurance I believe.


  • Pam_1965
    Pam_1965 Posts: 137 Member
    I didn't read all the comments posted, so sorry if I repeat something. Most swimming pools these days seem to have all kinds of devices to help with fitness. There are great foam contraptions that fit between your legs so you are just working your arms, or you can use kick boards so your legs get a good work out. When I was swimming I would do a regular crawl stroke for about 20-30 minutes and then use the other devices.
  • juliet3455
    juliet3455 Posts: 3,015 Member
    edited May 2016
    heatherashley87 wrote: »
    Does anyone know any good workouts for a beginning swimmer to build endurance? Thank you :)

    @heatherashley87 Come on over to the Did You Swim Today and browse through the pages and you will see a lot of drill sets listed by people. I like-recommend ascending-descending timed ladder drills where you are adding a little more length to each set. An example

    2 x 25m @ 30s or 45s The idea is to have a small rest at the end of each distance.
    2 x 50m @ 60s / 90s
    2 x 100m @ 120s / 150s
    1 x 200m @ 260s /
    2 x 100m @ 120s
    2 x 50m @ 60s
    2 x 25m @ 30s

    You will want to adjust your time so you are challenged.

    Another good moto is " just add one more length " to the swim when you think you have nothing left in the tank. If you do that every week you will slowly build distance and endurance.

    I recommend registering for a Adult/Masters swim club lesson set if it is available at your pool. They have been a great help for me.

    http://community.myfitnesspal.com/en/discussion/1342951/did-you-swim-today/p121
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