Summary
Highlights
To establish a consistent pace, building endurance is fundamental. This involves managing three variables: volume (total swimming distance per week), frequency (how often you swim), and density (amount of swimming within a specific time). When increasing volume, it's advised not to exceed a 10% weekly increase to prevent burnout and injury. Gradual progress and following a structured training plan are crucial for long-term goals.
A crucial aspect of maintaining pace is your breathing pattern. Unlike short sprints, long-distance swimming requires a steady oxygen supply. Breathing every two strokes is highly recommended to regulate breath control and improve efficiency, allowing for a faster pace. The Aerofit breathing trainer is introduced as a tool to enhance breathing efficiency and lung capacity.
Counter-intuitively for many swimmers, reducing the reliance on kicking for propulsion is more efficient for long distances. Instead, focus on developing rotational momentum driven by your hips, often using a two-beat kick. This conserves energy, which is vital for maintaining pace over extended periods.
To achieve a target pace, you must train at that pace, and also slightly faster and slower. Break down your goal time into average splits (e.g., 30 seconds per 50 for a 5-minute 500 freestyle). Prioritize maintaining proper technique and tempo at your desired pace, rather than just focusing on raw speed, to ensure sustainable performance.
Having a clear race plan and adhering to it is essential for consistent pacing. Avoid starting too fast due to adrenaline; instead, aim to build into your target pace throughout the swim. Controlling emotions and sticking to the rehearsed strategy will prevent premature fatigue and allow you to finish strong.
The video outlines sample workouts, preceded by a standard preset of 4x75s pull with varying intervals. For the 500 Freestyle, the main set includes a descending ladder (300, 200, 100) followed by rounds of 4x50s to descend to pace and 6x50s holding goal pace. For the 1500 Freestyle, the main set starts with 3x300s freestyle to build each, then rounds of 4x100s to descend to pace and 6x100s holding goal pace. These structured workouts help swimmers practice maintaining their target pace in a challenging but controlled environment.