How to Build Endurance for Triathlon Swimming

Step-by-Step Guide

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   Step 1: This uses long repetitions.

   How long these are is up to you.
   
   You should swim at a pace, that means you can keep your breathing under control.
   
   You might find your arms getting tired, but this will adapt quite quickly. , In between the repetitions, you have short periods of rest, to allow you to repeat this.
   
   Don't try to do repetitions over too long a distance, otherwise your technique could fall apart as you tire. , 1 minute recovery between the efforts.
   
   The pace should be comfortable.
   
   Over time you would look to build up the number of repetitions and then the length of the repetitions. , If you find the 200m quite long, use shorter efforts with less rest, until you build up the muscular endurance in your shoulders. ,,, Now, all you need to do, is go faster!!
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   Step 2: The idea is to use repetitions of a distance

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   Step 3: at is of a pace you find challenging

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   Step 4: but not really hard.

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   Step 5: So for a triathlete competing in a Sprint race who finds the distance (750m) challenging

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   Step 6: your Extensive Endurance Swim session might look like this: 5 x 200m at a comfortable aerobic pace.

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   Step 7: There are a variety of ways of making this session fit each individual.

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   Step 8: Remember though

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   Step 9: that you are trying to progress the endurance aspect

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    Step 10: so the total distance of the main-set must extend beyond your race distance.

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    Step 11: Ideally you are aiming to include longer and longer repetitions with less and less recovery.

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    Step 12: When you are able to maintain that steady controlled breathing for 1.5 – 2 times your race distance on a regular basis

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    Step 13: you have begun to develop a good endurance capacity for your speed.

Detailed Guide

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