Distance Swimming Workouts

Training for distance swimming is a long-term process requiring time, commitment and a positive attitude. Start your swimming workout program six months to a year ahead of your open water event or swim meet, and make time in your schedule to train at least five times a week. While the bulk of your training will be in the pool or in the ocean, it is important to build in dryland training as well.

  1. Warm-Ups and Swim Downs

    • Before you get into the water, have a water bottle or a sports drink such as Gatorade or FRS and keep it on hand for regular hydration during your training. As with any exercise program, it is important to warm up properly before you begin your distance swimming workout. Start off with an easy 500-yard freestyle warm-up, followed by 3 x 100 yards swimming at a moderate pace, 1 x 100 yards using a kickboard (legs only) and 1 x 100 yards swimming using fins.

    Ladder

    • As its name suggests, this swimming training set known as the "ladder" starts with a short distance swim, builds on that distance to a maximum distance and then decreases back down to the short distance. Start with a 100-yard swim, followed by ten seconds' rest; the length of the interval is up to you but try and maintain a reasonable intensity throughout your workout. After the 100-yard swim, do a 200-yard swim, followed by a 300-yard swim. Continue in this way until you have built up to a 1,000-yard swim. Then decrease the distance until you get to a 100-yard swim again. Drink liquid regularly through this intensive training session.

    Straight Swims

    • Build a set of straight swims into your program, with the goal of improving your times. Pacing is important in distance swimming as you need to conserve your energy for the final stretch and complete the distance in your best possible time. Start with a 5,000-yard swim and build up to a 7,000-yard swim. Split these distances by starting with your threshold pace (the maximum effort you can endure over a distance) and finishing at race pace. Make a note of your times and try to improve them each time you train.

    Long Pool Swims

    • This part of your program is designed to build strength, endurance and mental stamina rather than pace. It is a three- to four-hour workout; have a variety of snacks and liquids on hand, as well as a friend to note timing. The goal is to keep swimming, stopping every half hour for a snack and a drink. As your friend will note your interval times, don't look at the clock but keep swimming. Note which snacks are the easiest to eat and which cause discomfort.

    Dryland Training

    • Distance swimming requires muscle strength and core fitness. You can achieve this by doing two dryland training sessions each week. Do a combination of squats, leg presses, rowing, lateral and shoulder presses, abdominal exercises and bench presses, remembering to warm up at the start and stretch at the end of each session.