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Improving endurance for beginner

  • 28-07-2014 08:53AM
    #1
    brianb10
    Registered Users, Registered Users 2 Posts: 112 ✭✭


    I am a novice swimmer and want to train for a triathalon.
    Swimming is definitely my weak area.
    I can't do more than 4 lengths without being out of breath and having to stop!!

    I'm not out of shape or anything and can do the 10k run in a decent time no problem.

    What's the best way of improving my swimming endurance?
    Keep going slowly for as long as I possibly can or do quick laps with rests
    or other?


Comments

  • #2
    cjt156
    Registered Users, Registered Users 2 Posts: 2,062 ✭✭✭cjt156


    A bit of advice that worked for me when I was in your position;
    Slow Down, Breathe More, Rest Less.

    How's your breathing? Don't hold your breath and gasp; breathe steadily out through your nose all the time your face is underwater. Take a good lungfull every 3-5 strokes, but not so much that you're overloaded and feel the need to blow it all out immediately.

    What length pool are you swimming in? Guessing a 25m. Swim steady using your forearm from the fingertip to the elbow as a big paddle. Don't kick too much, just enough to keep steady in the water. Roll and glide.

    Swim at a pace where you can do 200m non stop without bursting. Then up it to 400m. Build speed from there.

    Not a coach or an expert by any means, just what worked for me. It takes time and effort though. Good luck!


  • #3
    The Lost Sheep
    Registered Users, Registered Users 2 Posts: 14,967 ✭✭✭✭The Lost Sheep


    Slow down to a pace you can keep a constant rhythm and start on short distances and build up the length over time.
    Breathing is key! How often do you breathe on a length? don't panic and try get as relaxed and comfortable as you can.
    Triathlon season is nearing the end for the year. Join a tri/swim club so you can get some coached sessions. Opening triathlons of the year are in pools so will be easier than open water swim


  • #4
    ted1
    Registered Users, Registered Users 2 Posts: 23,566 ✭✭✭✭ted1


    Swim in the sea and get rid of the wall every 25m.

    I always say to people that if they can breath correctly then they will be sorted.
    Take long deep strokes. Breath every 4 strokes, just by turning your head to the left or right. Don't hold your breath, breath out slowly


  • #5
    Sconsey
    Registered Users, Registered Users 2 Posts: 1,620 ✭✭✭Sconsey


    I was in a similar position to you in the past, I couldn't go more than three or four lengths of a pool without stopping. I thought my technique was good but decided to get a few private lessons just in case.

    Tem minutes into the first lesson the instructor said my breathing was all wrong, she explained that I needed to exhale in a constant, controlled manner. I always thought I was breathing properly but no. I went from going from three lengths to ten lengths after the first lesson, and only got better after that.

    I would suggest you try getting one or two private lessons, it made a big difference for me.


  • #6
    radharc
    Registered Users, Registered Users 2 Posts: 975 ✭✭✭radharc


    I was in a very similar position at the start of the year, just keep trying and it will click eventually.

    Having some kind of big goal in mind is very helpful, I registered for the Swim a Mile programme in May of this year and trained through the winter for it, I had progressed from single lengths to maybe a max of 10 without stopping in the weeks leading up to the challenge but went from 10 to 80 lengths in the fortnight before hand.

    Something I found very helpful, say if your max is 5 lengths non-stop and you usually do 6 sets or whatever, tell yourself at the start of your session your only target for today is to do a single 10 length set and go home, it's a great motivator to get you to the next level.


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