How do I build swimming endurance

i'm no expert but i've always been told the best way to build up your swim endurance is to swim, swim more and then when you done swim some more again.

Hi Chaz, welcome to BT!

Use your pool time to hire a swim instructor to give you lessons on form. The key to endurance is indeed swim swim swim (and following structured swim workouts like the ones you find in BT plans really helps build endurance as well as speed effectively) but a thousand repetitions of the same, inefficient form will not make you a better swimmer.


In swimming, form is first.

x2 on above
Additionally:  I still have to work on my form and I have a poor kick but I swam for 1 year on my own before training for a tri.  I got to where I could swim 3 to 4 sets of 500 yds at a good pace with 1-2 minutes rest in between (SCY - Short Course Yards).  I would also swim a couple sets of 1,000 SCY back to back at a good pace.  Basically you should look to where you can do 2-4 times the race distance and not be too tired.

Having good form will make that a lot easier.

I joined a masters swim group, form is getting better.

I agree with the posts above.  Swim, swim, swim, and when you're already tired, swim some more.  I started swimming this year and didn't get any lessons at all.  I just swam until I can no longer swim.  I knew I had bad form but I still kept on swimming and have developed endurance with the wrong technique.  I recently joined a masters swim class.  I have great endurance but only started correcting the wrong technique as of late. 

I developed endurance before correct technique and that is not advisable so hire a coach, attend a handful of lessons, or join a masters swim group as soon as possible.

In addition to what the other posters have noted - breathing is a great early focus for you. Your endurance will obviously hinge on getting and using oxygen efficiently, the training and technique improvements will focus on the use, but simply mastering the mechanics of breathing will get your supply straight. I think that you can work on that aspect safely on your own, until you settle on a program or a coach/group.

good luck,
r.b.

Google "Ruth Kazez 0 to 1650". It's a progression from zero to a straight mile, based on 3 swimming sessions per week.

And, if you have the chance, find an instructor that can video tape you, show you your stroke and give you drills to work on any flaws.

John

Agree.

Meh...I don't much like it as anything but straight freestyle. IMO, alternate strokes in a program like that are too much of a crutch.

If you can already swim a tri swim straight, even with some alternate strokes, you should be able to complete the kazez thing doing str8 freestyle.

John

I think there are is some great advice from all the previous posts. First, you should look to have a swim coach look at your stroke to make sure you are using proper form. They will be able to give you drills to work on what flaws (which we all have) you may have in your stroke.

Then you have to put in the time. 45 minutes to an hour three times a week is more then enough pool time to build endurance and speed you need.

A few years back, I did the 0 to 1650 and have recommended for others that are just getting back into swimming. I think its a great starter program. However, if you have already been swimming on a regular basis, you will find it easy.

The one thing that I would add to the advice already given is that intervals are the best way to build strength, speed, and endurance. However, the amount of rest between sets is just as important as the distance. For my most recent race (HIM) all of my swims were based on intervals of 25s, 50s, 100s, 200s, and 300s. I never swam more then a straight 300. But then again, I did 8 of them with only 10 seconds rest in between. Also, the shorter intervals (e.g. 25s, 50s, 100s) really give you a chance to focus on technique.

Good Luck

Ladders

Week 1 100/200/300/200/100 15 seconds rest between
Week 2 100/200/300/300/200/100                 "
Week 3 100/200/300/400/300/200/100          "
Week 4 100/200/300/400/400/300/200/100   "

1) I'm guessing here but I think the purpose of this is just to get you comfortable with swimming for an hour without rest.  If you're in the pool keep swimming freestyle until you CAN'T swim any farther with that stroke, then switch to another method.

2)  see #1.  The best thing I was taught was to use the pool for intervals (even if the interval is 1k or greater) and the OW for long swims.  I know it has cooled off in many places but that's why we use wetsuits.

I started out using TI and eventually found swim smooth which I prefer and has helped me increase my pace.