Beginner's Guide to Training for Distance Swimming Workouts

Getting Started with Distance Swimming

Swimming is one of the best full-body workouts you can do. It engages all of your major muscle groups, including your arms, back, shoulders, core, and legs. Unlike running or cycling, swimming is low-impact, which makes it a great exercise for those with injuries or joint pain. With minimal equipment needed, swimming is also an affordable way to get fit.

If you're new to swimming, or looking to swim longer distances, getting started can seem daunting. But with the right gear, preparation, and training plan, anyone can learn how to swim distances like a pro. Here's a beginner's guide to distance swimming, including how to start, what equipment you need, safety tips, proper form, and a 4-week training plan to build up your endurance.

Getting Started with Distance Swimming

When beginning a new exercise routine, it's important to start slow and focus on proper technique. Here are some tips for getting started with distance swimming:

• Get comfortable in the water. If you're new to swimming, spend time getting used to being in the pool, putting your face in the water, and regulating your breathing.
• Take lessons. Consider taking adult swim lessons to learn proper stroke technique for freestyle and backstroke.
• Start small. Begin by swimming just a length or two of the pool. Build up gradually from there.
• Use kickboards and pull buoys. These devices help isolate arm and leg movements to focus on technique.
• Add swimming aids. Fins, paddles, and snorkels can help boost efficiency as you build endurance.
• Train 3 days per week. Swim every other day as your body adjusts to the new training stimulus.
• Listen to your body. Rest when needed to allow recovery between swim sessions.

Choosing the Right Swim Gear

Having the proper swim gear makes training easier and more enjoyable. Here's what you need:

Swimsuit

For lap swimming, you'll want a snug fitting swimsuit that won't create drag in the water. Tech suits aren't necessary for beginners. Opt for nylon or polyester over cotton, which absorbs water and weighs you down.

Goggles

Goggles create a water-tight seal to keep chlorinated water out of your eyes. Test different styles to find one that fits your face without leaking.

Swim Cap

A swim cap keeps long hair out of your face and also reduces drag. Choose latex or silicone over lycra for a tighter fit.

Fins

Short blade swim fins attach to your feet and boost kick power to build strength. They also improve ankle flexibility.

Kickboard

Foam kickboards support your upper body to isolate leg kicking. They help develop kick technique and leg endurance.

Pull Buoy

Pull buoys rest between your thighs to keep legs afloat and isolate arm pulling. They improve stroke technique and upper body strength.

Hand Paddles

Paddles attach to your hands to increase water resistance for a challenging arm workout. Start with smaller sizes to avoid shoulder strain.

Snorkel

Swim snorkels allow you to focus on stroke technique without needing to turn your head to breathe. Just be sure to also train without them regularly.

Swimming Safety Tips

To stay safe while distance swimming, keep these tips in mind:

• Swim with a partner or let pool staff know when you'll be swimming laps.
• Use a kickboard for rest periods.
• Stop immediately if you start to feel dizzy or out of breath.
• Stay hydrated by sipping water between laps.
• Don't overdo it. Build up distance gradually as your fitness improves.
• Listen to your body and take rest days as needed.
• Consider a waterproof swim watch to track laps, pace, and distance.

Proper Swimming Technique

Good technique will help you swim stronger and more efficiently, allowing you to cover more distance. Here are some technique tips:

Freestyle

• Keep body horizontal, head down, hips high.
• Engage your core for balance and stability.
• Maintain high elbows during recovery phase.
• Kick from the hips with toes pointed for maximum propulsion.
• Rotate your body along the midline with each stroke.
• Exhale fully underwater through both nose and mouth.

Backstroke

• Keep head still, eyes looking upwards.
• Drive arm backward until hand reaches upper thigh.
• Point toes outward and snap kick for propulsion.
• Roll body side-to-side and lead stroke with thumb entering water first.
• Time arm strokes with two leg kicks for coordination.

4-Week Beginner Swim Training Plan

A proper training plan allows you to gradually build up endurance and distance. This 4-week beginner plan has 3 swims per week progressing from 100 yards to 1 mile:

Week 1

• Swim 1: 100 yards (25 yards x 4)
• Swim 2: 150 yards (25 yards x 6)
• Swim 3: 200 yards (25 yards x 8)

Week 2

• Swim 1: 250 yards (25 yards x 10)
• Swim 2: 300 yards (25 yards x 12)
• Swim 3: 350 yards (25 yards x 14)

Week 3

• Swim 1: 400 yards (25 yards x 16)
• Swim 2: 450 yards (25 yards x 18)
• Swim 3: 500 yards (25 yards x 20)

Week 4

• Swim 1: 600 yards (25 yards x 24)
• Swim 2: 700 yards (25 yards x 28)
• Swim 3: 1 mile (25 yards x 72)

Tips for this training plan:

• Warm up with 100 yards before each workout.
• Cool down with 100 yards of easy swimming afterwards.
• Focus on technique during the first two weeks.
• Increase intensity and speed as you adapt.
• Rest at least 1 minute between each set as needed.

Open Water Swimming

Once you build your endurance in the pool, the next step is taking your swimming outdoors to open water. Open water swimming has differences to know before you start:

• Test open water first in a safe area close to shore.
• Always swim with a partner for safety.
• Mark your distance with buoys.
• Watch for currents and tides that impact exertion.
• Swim parallel to shore to avoid rip currents.
• Be alert for marine life beneath you.
• Wear a bright cap and suit for visibility.
• Apply sunscreen, even if it's cloudy.

Open Water Gear

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.