Swim often, at least 2-3 times a week. Vary your swimming sessions with cross-training sessions in between so you have a chance to strengthen other muscles, too. [1] X Research source
If you’re new to swimming, practice a stroke for three or four laps (or until you’ve got the hang of it). Some great strokes to start with are: freestyle, breaststroke, backstroke, and the butterfly stroke. Slowly increase the amount of time you spend on a certain stroke. Try to hold a certain stroke for 1-2 minutes longer each time until you build greater endurance.
Do closed-fist swimming at the beginning of your workout rather than the end. Swimming with fists is tiring, and you may be too fatigued if you save it for your last sets.
Plan to use a kickboard near the end of your workout, when your arms will be more tired and need rest.
The hand-drag drill increases hand-recovery speed. Swim a stroke as you normally would, but drag your hand through the water during the recovery phase. When you swim normally again, your hands will perform the drill much more swiftly. [4] X Research source Try dolphin kicks for a swifter momentum. To practice dolphin kicks, kick your right and left leg at the same time, as if they were a dolphin fin. [5] X Research source
For best results, don’t just perform your laps from slowest to fastest. Mix up your laps with fast laps in-between slow or moderate ones so you have time to catch your breath.
If your swimming pool does not have a pace clock, consider buying a waterproof stopwatch or your own small pacer clock.
Practice the single arm drill if you have trouble with swimming straight. Perform a stroke with just one arm per lap. Hold onto your kickboard with the other arm if you have trouble staying afloat. If you are performing a backstroke, use your eyes. Focus your sight on something straight ahead, like a diving board or a chair directly ahead of you. This will help you swim in a steady line.
Choose exercise activities that you love. Tailor your exercises to activities that you enjoy so you will want to try harder. Increasing your stamina will be much easier if you love what you do. Long-distance running is an especially helpful cross-training sport for swimmers because of it builds endurance and cardiovascular health.
Bring food with simple carbs (like pretzels, honey, or fruit) to eat directly after your workout. This will help you replenish your energy and raise your blood sugar. For protein, go for quality over quantity. Instead of protein shakes and red meat, go for a diet with lots of whole eggs, milk, fish, and soybeans.
Swimming is an aerobic exercise, so if you’re short on aerobic cross-training one week, count your swim practices as aerobic days. [9] X Research source
For a balanced workout schedule, include a balance of aerobic and anaerobic cross-training days. Both have different benefits and can help you strengthen separate parts of the body. [10] X Research source
On rest days, go on a walk, leisurely bike ride, or yoga class. Get plenty of rest the night before your workouts. Aim for between 7 and 8 hours of sleep a night.
