How to Train for a Half-Mile Swim

Being a competitive swimmer requires not only fitness but technique, coordination and drive. To develop these attributes you will need both determination and regular training. The athlete should divide his or her training time between working on specific areas such as strength, diving technique and stamina, and practicing the swim length desired, in this case a half-mile. The athlete should also give him or herself sufficient time to get into condition for the event and maintain a healthy lifestyle outside of training sessions.

Things You'll Need

  • Stopwatch
  • Swimming floats
  • Swimming pool
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Instructions

    • 1

      Start training at least six weeks before the event, or longer if you feel you need additional conditioning. Train in a pool that is the same length as the pool where the race will be held, otherwise it can be hard to maintain your rhythm on the day of the race.

    • 2

      Train at a variety of paces. Swim the full half-mile as fast as you can once a week and, leaving at least a day of recovery time between swimming sessions, conduct a weekly sprint session and a weekly speed session.

    • 3

      Perform sets of two to four lengths as fast as you can, with two or more very gentle lengths between each sprint in order to train for the sprint session. Reps should also be done using only the arms or only the legs, using a leg float clutched between the knees or a regular float held out in front. Continue this training for 20 to 30 minutes, being sure to warm up and warm down thoroughly.

    • 4

      Swim at 70 percent of your maximum speed for 30 to 40 minutes to train for speed sessions . Take rests if required, swimming at a very gentle pace for a few lengths, but try to maintain the 70-percent effort pace for as long as possible.

    • 5

      Practice the initial dive and the turn until you have it down as fast as possible. Dive and swim a length, then climb out of the pool and repeat. Have someone time the speed of your length and the first half of the length and try to shave seconds of it. Try to develop a fast, shallow dive, breaking into a full swim as soon as you surface. Practice the tumble turn by swimming widths, which will give you more turns to do per minute.

    • 6

      Practice getting the feeling of efficient motion in the water. Position yourself so that it feels as if you are leaning onto your chest, with your hips and legs raised. Lengthen your body, stretching out as if you were sliding your arm into a sleeve. Pay attention to how quietly you are swimming. Building good, efficient technique will boost your speed much faster than increasing your fitness.

    • 7

      Develop cardiovascular fitness on days when you are not swimming, performing exercises that utilize different sets of muscles. Good examples include cycling, cross training and light circuit training. Give yourself at least two full rest days a week when you do not do any strenuous exercise.