Beginner's Guide to Training for Long Distance Swim Workouts

Getting Started With Long Distance Swim Workouts

Taking up long distance swimming can be an exciting yet daunting endeavor for beginners. Proper preparation and an incremental training plan is key to avoiding injury and burnout when ramping up yardage in the pool. By following some basic guidelines on choosing swim gear, warming up properly, staying safe, and gradually building conditioning, you can successfully go from novice to completing lengthy swims.

Choosing Proper Swimwear and Equipment

Having the right swimming attire and accessories can make your long workouts much more enjoyable. Here’s what you need:

• Swimsuit - Choose a snug fitting one-piece or jammer style suit for lap swimming rather than boardshorts or two-pieces which can slow you down.
• Swim cap - Not mandatory but helps keep hair out of your face and also adds a bit of warmth.
• Goggles - Essential for clear vision and protecting eyes from chlorinated water.
• Fins - Short blade swim fins help build leg strength and efficiency in the kick.
• Paddles - Building arm strength requires using hand paddles at times.
• Kickboard - Takes load off upper body to isolate leg conditioning.
• Pull buoy - Placed between legs to isolate arm driven swimming.
• Snorkel - maintains body position and cardio training while giving arms a rest.

Preparing With Proper Warm Ups

Before attempting high yardage swims, be sure to warm up properly to get muscles ready for harder exertion. Here are some warm up ideas:

• Easy 5-10 minute swim focusing on proper breathing rhythm and arm stroke mechanics rather than speed.
• Leg swings, arm circles, torso twists, hip openers, and bodyweight squats to wake up major muscle groups.
• Using paddles, fins, kickboard, etc. to acclimate muscles for training ahead.
• If cold water, consider wearing a rashguard to keep body heat in while warming up.

Open Water Safety Considerations

While most beginning swimmers will start off in the pool, open water swimming requires some extra safety precautions including:

• Swimming in designated safe swim areas checked for hazards.
• Never swimming alone in case of leg cramps or fatigue.
• Paying attention to tide charts and weather conditions before entering open water situations.
• Wearing a brightly colored swim cap for visibility around boats and other swimmers.
• Starting with a 5-10 minute test swim before longer distance attempts to judge comfort level in the open water environment.

4 Week Beginner Long Distance Swim Training Schedule

When undertaking a long distance swim training program it helps to have a progressive plan to follow. Steady increases in weekly yardage and stroke efficiency work will help prepare muscles, ligaments, tendons, and cardio capacity to handle the demands. Here is a basic dryland and swim workout schedule for beginners.

Week 1

Focus on establishing proper stroke mechanics. Build comfort in the water while working technique rather than yardage.

Dryland Workout:

• Foam rolling upper back, shoulder, and lats - 5 to 10 minutes daily.
• Board presses and bent over rows for shoulder stability - 2 to 3 sets of 8 to 10 reps.

Swim Workout:

• 10 to 15 minute warm up with buoy, paddles, fins.
• 4 x 25 yard drills - kicking on side, fingertip drag, catch up stroke.
• 4 x 50 yards swim focusing on torso rotation, reach, pulling through proper vectors, high elbow catch, and flutter kick from the hip.
• 5 to 10 minute cool down. Work closely with a coach on refining technique issues.

Week 2

Increase yardage moderately while still concentrating on skill development.

Dryland Workout:

• Pectoral, trapezius, and lat stretches - 10 to 15 minutes daily.
• Pull ups or lat pulldowns 2 to 3 sets of 10 reps.
• Pushups into iso hold for time - 3 to 4 sets.

Swim Workout:

• 500 - 1000 yard total broken into intervals:
• 100 warm up, 100 free, 50 drill, 50 swim with paddles, 50 kick, repeat sequence.
• 200 yard cool down using buoy, fins, and snorkel.

Week 3

Increase aerobic conditioning with longer interval distance. Continue building proper stroke motor pathways.

Dryland Workout:

• Yoga or pilates session twice during week to build core strength/endurance.
• Bent over row variations - at least 3 sets of 8 to 10 reps such as single arm, wide grip, cable rows.
• Push up and overhead press superset 2 to 3 rounds of 10 reps each.

Swim Workout:

• 1200 - 2000 yard total broken into intervals:
• 200 warmup, 200 swim, 100 paddle swim, 100 kick or drill, 200 pull buoy, repeat 2 or 3 times.
• 200 to 400 yard cooldown.

Week 4

Expand aerobic base while refining stroke endurance for longer efforts.

Dryland Workout:

• Core circuit twice during week - flutter kicks, hollow hold, planks, supermans.
• Medicine ball rotational throws: 2 to 3 sets, 1 minute continuous throwing.
• Full body resistance band circuit - 2 rounds: squats, rows, pressdowns, curls, overhead press.

Swim Workout:

• Minimum 2000 yard workout broken into:
• 300 warmup, 300 swim, 100 kick/drill/pull, 200 hard, 100 easy, repeat 3 times, 300 cool down.
• Closely monitor stroke timing/tempo. Work harder on weak areas.
• Test an open water session this week if possible.

Executing Your First Open Water Mileage Swim

With a month of base phase training you will be prepared to tackle an extended duration continuous open water swim. Follow these tips for a successful first attempt:

• Do it midweek when water is less crowded and support crew is available.
• Hydrate and carb load the 24 hours preceding swim.
• Caffeine supplement 30 minutes pre-swim can boost endurance.
• Lather UV protection sunscreen on all exposed skin.
• Have kayak support paddler track your pacing and provide fueling breaks.
• Bring high electrolyte sports drink or hydration tablets to add to water bottle & replenish during longer efforts.
• Step stroke count to 80-100 per minute for a 1-2 mile effort (80% aerobic/20% anaerobic).
• For muscular fatigue, switch to kicking on back or side stroking to provide relief.

By gradually increasing swim workout yardage, technique focus, and aerobic conditioning over four weeks you will successfully prepare muscles, tendons, ligaments, and mindset to tackle longer distance swims. Training consistently, listening to your body, and seeking improvement are all keys to advancing as a swimmer. With work put in upfront every workout need not be excessively grinding. Simply stay moving forward at your own pace and the yards will start adding up!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.