Improve your swimming stamina to maintain proper stroke technique and improve results in the pool. Whether you want to last longer in the pool every day or are training for a triathlon, it's possible for every swimmer to build her stamina for longer, more intense workouts. As reported by "The Telegraph," Greg Whyte, a former Olympic swimmer and professor at Liverpool John Moores University, recommends focusing on breathing techniques and building upper body strength to increase endurance for swimming.
Warm up to get your body ready for an intense swimming workout, increase the blood flow to your muscles and accelerate protein synthesis in your cells. Stretch the muscles in your beck, shoulders, back, upper legs and lower legs. Hold each stretch at least 30 seconds without bouncing. Continue to warm up by swimming for 300 meters at a leisurely pace, taking a short break every 100 meters if necessary. Alternate between the breaststroke and the backstroke every 50 meters.
Use a stop watch to time how long it takes you to swim designated distances. Keep a record of where you start and how you progress each day. Decide the distance you want to swim in a specific amount of time that you set. Track the time and distance of each swimming workout. This enables you to look back on how far you have come as you build up your stamina.
Use the front crawl to build your endurance. The front crawl is often referred to as the fastest of the four primary swimming strokes. Position yourself with your stomach down on the water and your arms stretched up above your head. Keep both legs extended back. Use one arm to push and pull your body while the other is recovering, alternating between arms. Do the flutter kick for 300 meters to help build endurance. Pick up the pace as you progress. Take a break when needed, but build up your endurance faster with fewer breaks.
Try bilateral breathing with the front crawl when swimming. Do this by breathing every third stroke. Alternate between turning to the left and right side when you take in the breath. Greg Whyte, former Olympic swimmer, told "The Telegraph," that bilateral breathing allows you to relax more in the pool, and this will ultimately allow you to have more stamina for your workouts. Exhale when you head is under water, and inhale when it's above water.
Swim 400 meters, alternating between the backstroke, breaststroke, butterfly and freestyle every 50 metersвЂ¦ Ensure that proper form is kept by having a swimming coach or other expert observe until you are certain that you can focus on endurance while also keeping form.
Pick up the pace for your next 200 meters. Work out both hard and fast. Continue to alternate between types of strokes each 50 yards. Take a break, then repeat for another 200 meters. Add more meters to your workout as you increase your strength and build stamina.
Cool down to remove lactate and other metabolites that build up during intense swimming workouts, as recommended by USA Swimming. Swim slow laps in a warm pool to give your body time to recover. Slow your pace with each lap until you are swimming at a very leisurely pace. Keep proper form while swimming more slowly. Do not compromise the integrity of your stroke. If you'd rather cool down on land, go for a light jog. Stretch your muscles. Do arm rotations to cool down the muscles in your arms.
- Get the approval of your doctor before upping the intensity and duration of your swimming workouts.
- Most of the rebuilding of your muscles happens while you are resting. Get an adequate amount of sleep each night. Keep a sleep log to chart how many hours you get of sleep per night and how it affects how you feel and perform when swimming the next day. Over time, the log will reveal the right amount of rest you need for peak performance.
- Take frequent breaks to drink water. Staying hydrated is important when working out. Although swimming can seem more refreshing than other strenuous exercise like running or cycling, stay hydrated throughout the workout.