Train to go the distance…in the pool!

It’s important to know what your body needs so you can complete long-distance sessions safely and effectively, says swim coach Nicola Butler

Whether you are looking to be a competitive swimmer in 1500m freestyle races or you will be taking on an open water long-distance event, it’s important to know what your body needs so you can complete long-distance sessions safely and effectively.

Long-distance swimming is a rewarding challenge for both the mind and body and requires long hours of keeping your head down and bearing through mentally challenging swim workouts, but the physical and mental benefits of endurance swimming are well worth the effort, even in the pool!

How to keep a level head when swimming long distances in the pool

During pool workouts, you will have a lot of time to think as you complete your sets. You might find yourself singing to the last song you heard on the radio, counting your strokes or your mind might want to wander to what to cook for dinner! But whatever way you find your mind coping with the long sets, it is essential to stay focused on your swimming technique so you can get the most out of the set:

• Body position: Excellent body position in long-distance swimming is very important because you will need every bit of efficiency from your stroke. Keep the core held strong and the body in the most streamlined position through each stroke.

• Stroke: Try to maximise stroke efficiency and propulsion with each stroke you take when distance swimming, especially as your stroke rate will be slower than if you were sprinting. Slowing your stroke rate will help preserve your energy to swim for longer.

• Breathing: When swimming long-distances, you will want to practice a breathing pattern in which you breathe every stroke cycle so that oxygen levels remain high.

• Kick: Slow your kick down and try kicking once per stroke you take. Each kick should be powerful but working in rhythm with the stroke and body position.

Looking after your mind and body to perform well in long-distance sessions

As an endurance sport, long-distance swimming training is demanding on your mind and body. You will need to focus on what you eat, how you stay hydrated (especially in a heated swimming pool) and how to recover well ready for the next session. Eating complex carbohydrates and protein rich foods throughout your training week will help, along with snacks on poolside to refuel during long sessions.

Electrolytes or carbohydrate drinks can aid hydration before, during and after a swimming session (including coconut water), so try to ensure that you have a full bottle and a spare in your bag. Effective hydration improves muscle performance and recovery supported by a good sleep pattern and mobility/stretch routine.

Not sure about swimming distance in the pool?

Give this set a try…

• 200m warm-up – choice stroke
• 1 x 400m FC, 2 x 300m FC PULL, 3 x 200m FC PULL & HP, 4 x 100m FC, 3 x 200m FC FINS, 2 x 300m FC FINS & HP, 1 x 400m HP ONLY (HP = Hand paddles, PULL = Pull buoy) Rest as needed
• 200m cool down – choice stroke

Top tip: keep a training journal

Keeping a training journal is a great way to keep data on all the information including session plans, nutrition, hydration, sleep, stress and how you feel physically and mentally throughout your long-distance training. You can go refer to certain days and sessions and notice any patterns occurring to help improve.

Kit corner

Practice your hydration and feeding in the pool during session ready for open water with the BuddySwim Hydrastation PRO open water swimmer buoy. In addition to great visibility and buoyancy, it allows the swimmer to hydrate quickly and effectively thanks to the external hose with bite valve connected to the 1 litre bladder housed inside the buoy. The external mesh pocket allows quick access to energy bars or gels. penguinsports.co.uk