How to Pace for Long Distance Swims
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- เผยแพร่เมื่อ 31 ก.ค. 2024
- Become a long distance swimmer with these tips to increase endurance and set a strong pace! Use @Airofit's Breathing Trainer to increase your vital lung capacity and make those long swims easier - use the code MySwimPro for 15% off at www.airofit.com/myswimpro
🤓 Read the blog: bit.ly/3ogmUEq
Chapters:
0:00 Intro
1:18 Building Endurance
4:37 Breathing Pattern
7:16 De-Emphasize Your Kick
8:23 Practice Pace Work
11:18 Stick to a Race Plan
12:21 Workout Examples
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About MySwimPro:
MySwimPro is the #1 fitness app for swimmers in the world! MySwimPro is a personal coach that helps swimmers in more than 180 countries improve their performance and health by delivering personalized training plans, workouts, technique videos, and analytics. The MySwimPro app is available on iPhone, Android, Apple Watch, and Garmin smartwatches.
About Coach Fares:
Fares Ksebati is the Co-Founder and CEO of MySwimPro. He is a 3x Individual U.S. Masters Swimming National Champion and Bosphorus Cross-Continental Swimmer. Fares is an American Swim Coaches Association Fellow and certified USA Triathlon coach. He is the author of Swim Like A Pro and loves helping swimmers reach their full potential. Follow him on social media @FaresKsebati! Contact for business inquiries: dan@myswimpro.com
Thanks to Airofit for sponsoring this video! Use Airofit's Breathing Trainer to increase your vital lung capacity and make those long swims easier - use the code MySwimPro for 15% off at www.airofit.com/myswimpro 💪
How much is the Airofit Breathing trainer where its available what is price
So I’m new to swimming and I’m planning on doing a Olympic triathlon in 16 weeks. Open water swim. I see lots of training programs with intervals but I was wondering if just swimming at a long steady pace would work? Kinda like bike riding. Long endurance rides in order to ride the distance? Thanks if you’re able to answer.
your videos really help me
I did about 1 hour and 25 minutes of swimming at the pool a few days ago, non-stop (yes, NON-STOP) from start to finish. I don't know the distance on that, but I'm quite proud of this achievement.
Great job! Happy swimming!
@@FaresKsebati Thank you.
wow, that's great - do you do flip turns?
@@RickMartinTH-cam Thanks. Believe it or not, I just watched TH-cam videos on how to do flip turns. Then I dedicated some time practicing it in the water until I got good at it. So I recommend just watching some videos since that's what I did. About 3-4 months ago I couldn't do it. Now it's a piece of cake.
I've been swimming semi-competitively for five years now, and I'm yet to attempt something like that. Congrats, and best of luck in your swimming journey!
With 2 spinal ops under the belt n nerve damage to my legs, i got into swimming long distance, i had to do freestyle due to my spine, i now swim 2 miles non-stop 3 times aweek, my pace is now 63mins for 2 miles tri breathing with a 2 kick (legs dont move me much due too the nerve damage) ive learnt by watching youtube like yours and a couple of lessons at my pool. Its not too bad for a 53 year old who hated swimming and had never did freestyle till my spinal ops.
Awesome energy you have, you've literally changed my perspective about swimming after almost being drowned in the sea thanks to lifeguards who saved me now I'm back to the water, big thank you for the content.
So glad we can be part of your journey! Happy swimming :)
Amazing to hear! Thanks for watching and happy swimming :)
You crack my up, Fares (math is easier). Love your stuff. Really helps me. 64 years old and getting back into swimming after 40 years. Thanks for considering ALL swimmers. 🙂
I have been watching your videos for a few weeks now. It is helping me in improving my technique. Though I swim regularly, I'm slow. I currently swim in a small pool. Pools are opening up slowly in my country. Hope to get into a bigger pool and a structured plan.
Thank you, swim pro guys - your videos are great.
So glad to hear that, Latha! If you’re looking for a structured plan, we’d love for you to check out the MySwimPro app and our personalized training plans: myswimpro.com/elite
Excellent! Great to hear. Keep it up and happy swimming :)
I'm training for a half Ironman, so a 2K swim. I've competed in a few of these before, but my goal is to improve my swim time as I know that is where I can improve the most. I have sometimes been caught having faster swimmers swim over me, etc, so I am looking to improve my technique to avoid being one of those competitors who gets caught with arms and legs in my face, etc. I'm looking forward to checking out your videos and then hitting the pool in a week or so. Thanks!
Thanks for this video, I completed my 1500m today in 26:43.89
Fares- "Let's say you want to do a 5 min - 500 freestyle."
LOL!!!
Perfect timing on the video! Im a new viewer that is training for 500 meters and can only swim about 100 at a fast pace.
Welcome aboard! Hope this video helps, and happy swimming!
Thanks man
nice to see a brotha representin!
helpful - working on lengthen my swims and needed this - timely
Great to hear! Happy swimming!
Thanks! This helped a lot (especialy the breathing bit) to complete and enjoy a 10km open water swim in Baja Sur México, which we do twice a year.
Glad it helped! That swim sounds amazing! :)
@@FaresKsebati it really is! No civilization around just the mountains and the sea. Glad to share of you like, the Group is growing
Hi I've got a question: How does the pacing differ for 1500 vs middle distances like your "how to swim 200 and 400 like katie ledecky" video says? starting with "easy speed" the first quarter, then building slightly 2nd quarter, bringing in legs 3rd quarter and making move, then going all out last quarter?
Im doing the 400 free long course tomorrow! Im so nervous! This video helped me so much.
Hope you swam fast and had fun :)
Amazing, have a competition next weekend for 400 free. So helpful ☺️
Good luck and happy swimming! :)
Great! Good job, good job!
Thank you! Happy swimming!
That's right! I've been swimming 26-27 km for 8 days, with a similar swimming technique. But only 3 kicks
im 14,and im on sunday swimming a 3000m 5000m and 10000m marathon, and i only have 29s on 50 free, im training not even 2 years and i hope ima be able to finish it
I wished these videos came out 10 or 15 years ago. I am a recreation swimmer and i never develop proper swimming techniques since i self learnt swimming in high school.
Hi, does MySwimPro has training plans for a goal of more than 20 k, for example 22 k. If not, what would you recommend doing? Thank you!
So informative. I will try the 1500m workout in the coming week.. Yikes!
Hope you like it! Good luck and happy swimming!
Could you make a video explaining the rainbow set 🌈 pls
I want to swim for my zone 2 training and I also want to be able to paddle my surfboard for 4 hours a day on vacation even though I live in Colorado.
Thank you for all the great info! One question, you mention to breathe every two strokes. Do you recommend to change sides at some point or it should be okay to breathe on one side? For example for a 10 k swim. Thank you :)
Good question! I recommend sticking with breathing on one side knowing you will end up mixing in forward breathing and your non-dominant side for sighting fairly regularly. For that reason you should be comfortable breathing on both sides to not significantly impact your stroke rhythm while you're cruising. Happy swimming :)
Fares, I’m a 61 y.o. male who swims 1,875 meters 2x/wk (Mon & Tues) at 45 minutes and 2,500 meters 2/wk (Thur & Fri) at 60 min. both at 14 strokes/25 meters . I’d like your advice on how I can reduce my stroke rate from 14 to 12 strokes/25 meters for both distances. Not really interested in getting faster or swimming further than 2,500 meters as I just want to reduce my stroke rate. I have a decent flip turn, rotate my body well and now I breathe every stroke. I used to breathe every 3 strokes but find it difficult at these distances. Starting tomorrow I’ll try breathing every 2 strokes as per this vid. I also have a kick board, center snorkel, long and short fins, and a pull buoy. Would any of these help me to achieve my goal? If so, how? Additionally, I spin 2/wk (Tues & Sat) and run a bit. Thanks.
I know that sprint swimming and long distance swimming is different swimming form. Please make video about long distance swimming form in every detail. Specifically breathing part.
Thank you so much I have a 1650 and a 1000 next week so I hope I do well
Best of luck and have fun! You've got this!
Swimming best sport
It's amazing video i watching you and your videos so keep going . i'm little coach and try to learn my self with reading and watching videos you and other coaches . if you have advice to me let at comment thanks to you . i have last ask more videos about training .. coach Yossef from EYG
Thank you so much and good luck coaching! Check out our Whiteboard Wednesday playlist for lots of sets and technique tips: th-cam.com/play/PLi3IXDSttB4r9xY7v-fGj84gsLMQUl35J.html
Hello do you have any training tips to help my daughter get quicker for her sprinting .. she play water polo ?
Currently training to switch from carpenter to diver in the army. I have to swim a 500 yard swim using breaststroke or sidestroke in 12 minutes and 30 seconds or less. Only have access to the pool during my lunch on weekdays for about 45 minutes. I can swim about 250 yards without stopping but after that I’m gassed. What are my options in terms of training?
Not sure if you've already done the swim test yet. But I shift between different strokes to keep going, and pause for a moment treading water if I need to..
Im an average swimming, dont exercise regularly (I surf every other weeken) and just signed up for a 1500 swimming race, (ocean)
any tips? Its 40 days from now.
I'm doing a 50 meter race and I need some improvement on breathing,my legs not getting tired can u help me out
Brother... Could you please make a video on weight loss food diet for swimmers please 🙏
Hi there! We have a couple videos on the relationship between food and swimming. Check out our video with a registered dietician: th-cam.com/video/TMVTZRVZb4E/w-d-xo.html
How to lose weight? Just eat half of wat you eat now. ✌🏼
Do Keto diet. Best for health and losing weight
@@FaresKsebati outstanding - thanks
@@balmii88 burn so many calories swimming - it's very difficult not eat cals to replace what you burned.
I am practicing for a one mile swim in a lake in a few months, and the time limit is one hour, any tips? I’m not the best swimmer, so help would be appreciated ❤
Great video, thanks. A question: When making changes to the stroke e.g. I have started extending my right arm more, how long does it take for those changesto become automatic?
Hi there! Ideally a true change occurs once you can do it naturally without thinking about it, likely 2-4 weeks (depending on the difficulty of the change)
@@FaresKsebati Appreciate the reply, thanks. I have my first 400m race in years in December so hopefully will see the changes by then.
Mainly doing 100 and 50 for most of my matches due to my weak endurance, I'm here to become faster and able to swim longer than I can rn, I need help(advice)
Nice
Thanks! Happy swimming!
Can you do a video on backstroke starts?
Great suggestion! Until then, check out this video on Ryan Murphy's technique, which includes his start: th-cam.com/video/JxJikME_-rE/w-d-xo.html
cool
Tips:÷
at first swim slow
build proper movement of legs and arms
keep body relaxed
Build breathing pattern every 2 strokes
In Kenya, we have 1500m, 800m, 400m as the pool events
Thank you for this video. I was swimming a lot more before all the pools closed but now I am back and need it. After watching your video I realize I am breathing every four stokes and it really wears me out. I think because of that I am winded at every 100m. I am trying to break 2min per 100m. I think I need to do that before I can attempt your workouts. Any idea? Thank you.
Hi Anthony! While breathing every 4 is great for breath control, it's totally ok to try breathing every 3 or every 2 here and there and see if that works for you.
However, the MySwimPro app has completely customizable workouts, personalized to you and your speed! Check out the 30-day free trial at myswimpro.com/elite 😃
@@FaresKsebati Thank you I will try it.
Im a open water swimmer , the longer I swim I lose control over my fingers and my forearms gets tightened too fast . How can I over come this??
I swam the 500 in 6:22 in trying to drop to a 5:30 what do I do? Any tips?
Thank you super nice and informative video! But I missed one point: how much rest between reps and between sets? Thank you!
Hi Thomas! Good question. Generally, the less rest you take, the more cardiovascular endurance you build. However, it also depends on the intensity of your reps and the goal of each set.
With the MySwimPro app, all intervals and rest times are personalized to you, your speed, and your goals! Check it out at myswimpro.com/coach
@@FaresKsebati thank you so much for you answer!
I swim in college and am racing the 500 Free this weekend. How should I attack this swim? I am mainly legs so maintaining strength and energy is really key and I am not sure how to sustain it past the 300 yard mark.
I train 6 days in the pool a week for 4-5K yards per day. And weight room 2 times a week
Hi Dylan! Go out with "easy speed" rather than "all out" and build your legs as you go. The last 100 should be an all-out sprint! Trust your training, and try to negative split your swim. Good luck!
Hi! I’m aiming to start my first open water competitions in the spring. I’m a very prepared pool swimmer but I’ve noticed stress in open water, due to wildlife 😱 and waves 😰. Do you have material on managing the mental and stress related aspects for long distances (1,5k, 6k and 10k meters)?
as a freshmen in highschool i did 6:26 on my 500fr, im in my sphmore year and aiming for a sub 6 min
Nice job Azael! You've got this - keep working hard and happy swimming!
Excellent - I'll be checking out the App for my training starting in March (for the 5K in Marseille in June 2022)!
Question: you talk about breathing rythme... but i've been using a frontal snorkel. What's your take on these?
So glad to hear that! Let us know if you have any questions about the MySwimPro app! By the way, we love snorkels... th-cam.com/video/UsP4otlhSQE/w-d-xo.html
I find after around 30 minutes+ of continuous swimming (freestyle) i start to get feeling of heartburn. Any solution to this problem.? Don't understand why breathing helps ease the feeling.? I do around 1700m each visit. I go 3 times a week giving myself over 24 hours recovery time between each visit. Trying to improve on this is difficult because of the feeling of heartburn.
Hi there! We suggest that you talk to your doctor first and foremost, but here are a couple tips that may help:
1) wait one to two hours after eating to work out
2) drink plenty of water before, during, and after your swim
3) eat meals with protein after your workout, not before
Hope you can manage your heartburn soon!
I’m swimming the 500 yard free tomorrow. I’m 14 and I swim a 28 50 free. Any tips
Which type of goggles would you recommend?
2 beat kick per stroke or per 2 strokes?
I just want to get ready for the mile swim I have in a couple of days. I now go 16:45, but I want to get under 16:30
Doin high school swim, I’ve been swimming for abt 3 months now and coach is throwing me in a 500 at tonight meet!! 4 hours of panic left!!
You've got this! Find your happy place, believe in yourself, and get after it!
How did u do cuz I have it tmr morning for my meet. It's my first time doing it too and I'm up going against girls that do the 500 like around 5:30. Help 😭😭
I have 1 year to practice for a 4km swim, should i just swim to see how much i can do right now and then slowly increase the distance week by week?
Hi! It's great to set a benchmark, but make sure you don't overdo it on your first swim! You have plenty of time to gradually increase your distance (about 10% per week is recommended). Check out our personalized Training Plans to help guide you through a safe, achievable path to improvement at myswimpro.com/coach :)
Hey I’m off to recon school in the marine corps but I struggle to swim with my uniform and boots on and they don’t let me put my head under water, do you have any tips for how I could get better
Hi there! In addition to swimming laps, you could also practice treading water or swimming with a lifeguard training brick or weight.
Respected Sir,
How much distance should an normal swimmer cover in 45 minutes?
Yours sincerely,
Nilay Barot
I failed my German Proficiency badge swim test on the second wall back I got super tired at the 12ft I wanted to keep going but I didn't want to drown I lost my confidence today I'm sadden by my failure but it will be okay I will try again maybe when I learn this way to swim
Keep practicing! You can turn this failure into a future success by letting it fuel you to get better!
I’ve been dropping a lot of time in the past years and rarely adding like a second or a couple seconds I’ve been use to always dropping time but this year I’ve been adding on almost every event and dropping only a couple seconds and milliseconds on only like 3 or 4 events how do I stop this 😢 I’m tired of getting worse
Hi Madilynne! As you get more experienced and refine your technique, it does get harder to drop time. Even the best swimmers in the world sometimes only get a best time every couple years or so! Try switching up something in your routine - maybe you need to add drylands or weights, maybe you should sleep more or eat differently. Hope this helps!
I am training for a 2-mile open water swim in one of the Great Lakes. Help me, please. (At least it's not that vengeful Lake Superior lol)
I’m panicking because tomorrow I have to swim my first 500 at a meet and I’m just praying my coach is right that I’ll be able to do it ok
Hi any tips on not getting tired doimg flip turns. I always get tired after a flip turn and after doing 100m with flip turns i wouldn't be able to do more. I really need tips as I want to race!
Hi there! Practice your efficiency to make sure you're in a tight ball and not pushing extra water as you turn. Check out this flip turn progression video for more tips: th-cam.com/video/xlwY4TnU6rY/w-d-xo.html
Dreaming of doing a 5k open water next year (in exactly a year from now). Just got back into swimming after a 15 year break! Starting off easy with a 1k 3 to 4 times a week, veeeerry slowly and alternating crawl with breastroke and one half way point of backcrawl "rest" moment. Takes me about 30 mins... would like to get my 1k down to 15- 20 minutes doing 100% crawl. I was never a sprinter (except for fly races)... im short and always had great water endurance.
After my 1k swim i do about 500 meters kick drills, then 5 minutes treading, and every now and then i through in a 50 fly for old times sake!
Thanks for all the tips... subscribed!
Please, where’s this place at 2:02? I’d love to a place this beautiful and swim all day
For that 1500 4x100 desc. / 6x100 @ 1500 pace, what should the interval time be with rest?
Hi there! You probably want to start with trying to earn about :20-:30 seconds of rest if you're hitting your best average. So if you hold a 1:10 pace in the mile, your interval time with rest should be about 1:30 or 1:40. Hope that helps!
@@FaresKsebati Yes it does! Thank you very much for the timely and detailed reply =)
What do you mean by descend. Like aim for your goal pace?
Descend means to start getting faster. If u were doing a 50 for 45s, then you start to descend by going to 40s to 35s to 30s.
Me too about hour and a half, about 2 miles
Do you swim before you eat or after? Full or with food in stomach? Advantages and dis advantages of not eating before swim?
Hi Ronnette! Check out our interview with a dietician that answers all these topics: th-cam.com/video/TMVTZRVZb4E/w-d-xo.html
@@FaresKsebati Thank you
Another great commercial from this channel.
Training for marine recon swim qual... Rn I struggle long distance swim with freestyle strokes I keep inhaling water if I turn my head to breathe so I have to lift my head out of the water to swim which exhausts me quicker and slows me down. Any tips for someone struggling with just proper breathing?
Check out this video for breathing tips! th-cam.com/video/CVbJlz0FU2k/w-d-xo.html
I just got my heet sheet o have a 400 I have already done 3but still
I have always breathed every 5 strokes - Have been told this is abnormal but have done this ever since i was young in swim lessons. I think it came from having asthma to combat.. Regardless, should i be trying to re train myself to a reduced breathing pattern of 2 or 4?
If 5 strokes works for you and isn't making you aerobically tired early on during long distance swims, keep your preference! But if it's making you less efficient, consider switching to 2 or 3.
Nah I'm a junior in highschool and we got a meet. I'm swimming the 200, 500 and 4×100 relays. Here for the 500 help
I’m 14 and swim a 50 free in 25seconds. My 100 free is 59. How can I pace for that difference?
Hi there! It sounds like right now, your endurance doesn't quite match your speed. These longer sets will help your aerobic base (and therefore your 100 and 200) but you might also want to check out the pace set at the end of this video on the 100 free: th-cam.com/video/jryVqFoB73Y/w-d-xo.html
@@FaresKsebati I’ll check it out, thanks 😊
Thought this was perfect timing for the 10km swim I'm training for. Pacing for 1500... Oh 😄
This can still work for even longer swims! Ideally, when training for a 10k, your average workout should be at least 6000m. You can always check out our 10k training plan on the MySwimPro app: myswimpro.com/blog/2019/06/30/10k-open-water-race-plan/
And here I am, I can’t even do 25m straight 🤣😭
It takes time to get the technique down! Keep trying, you'll get there :)
@@FaresKsebati Thank you. I’ll keep getting tips from your videos and practicing in the pool.
I can't even do 10 meter non stop
I start to feel like I am lacking oxygen, swimming for just 5-8 meter I get tired
i just feel absolutely horrible after racing the 500 free, and my coach keeps telling me to take it out faster but when i did that i slowed down a ton after the first 200 so i’m just kind of at a stuck point
Hi Ben! Totally understand the feeling. It sounds like you could try training with these options:
1) Find an "easy speed" that you can go out in at around 95% effort and hold without getting too tired and practice that speed before you hit a pace set
2) Try doing more reps at race pace in practice to get used to going fast for longer
Hope this helps!
My swim coach makes me do a 25 at the pool nonstop and I get tired like, halfway. CAN YOU PLEASE HELP😢😢😢😢😢😢😢😢😢
I'm 52 yo, targeting 1:45. My best for now is 2:05. Any advice
Hi there Amir! Structured sets like the ones in this video will help. You can also check out a 30-day free trial version of the MySwimPro app at myswimpro.com/elite for personalized training plans!
@@FaresKsebati ... most appreciated your replies
I’m training for a 5 mile race island to land. 😅
How much rest on the above workouts please?
It depends on your fitness level! Everyone is different. If you check out the MySwimPro app at myswimpro.com/coach, the app will personalize every set and its rest to your ability!
Training to do a 400 in 10 minutes for the lifeguard test. I have the app do you suggest a specific workout?
Hi there! I'd recommend the couch to 1k or the freestyle technique bootcamp. Both will increase your stamina in the water and work on technique so you swim more efficiently!
@@FaresKsebati thank you so much!
How do I train for a 5 mile open water ocean swim
Hi Steven! Check out this video for training tips: th-cam.com/video/hJFU0p4gc74/w-d-xo.html
You can also follow a personalized training plan in the MySwimPro app! Check out a 30-day free trial at myswimpro.com/elite 😃
My dream is to swim in a 1500m USMS race with other fellow swimmers .
You can do this! Set up a plan to reach your goals and go get them :)
Omg i didn't know that there's. More than 800 because that's my highest event in swimming when I was 8 hehehe
Dear Fares, I am training for long distance swimming. But I got a different query. Swimming continously in pool has made my teeth very sensitive due to chlorine. I am wearing teethguard etc but no help. Plz tell me solution as I am on verge of quiting swimming.
My coach tells me that I fishtail. Any suggestions in how to go long and narrow?
Hi there! You're going to want to work on stroke timing drills. Try catch-up drill, taking six kicks for every pull, or swimming with a kick board between your legs and pointed up toward the sky!
@@FaresKsebati Thanks! So use a kickboard upright instead of a buoy? What does that do? Stroke timing drills, I will try that!
What would I do for the 400 IM
pray
You could do the set four times through, once per stroke ;)
How much of you endurance do you think comes from muscular strength? I've only been swiming laps for about 3 weeks and I can swim a 50 in about 40 but I swim 100 in about1:35 and I don't feel the same kind of tired like you do when you're running. I don't feel out of breath it just feels like my back muscles are like yeah I can't do that any more. I just feel great on my first 25 or 50 then all if a sudden I hit a wall and I'm not even out of breath
It comes down to cardiovascular endurance and stroke mechanics! Since swimming is non-impact, you may not get the same fatigue from running. Improving your cardio and technique is the way to swim longer and faster!
I think it takes more than a few weeks. I was out of the pool for years and it took me a few months to build back where I am doing endurance workouts. (I've been going 3x per week fitness swim, 39 year old male.) Strength really helps you with the sprint sets but also helps some with the endurance. Vary your workout with some of each and that helps. Build your volume gradually is best.
I’m training for a half mile swim race against my friend $300 on the line
I'm 12 and I do 50 in 37 seconds with fins is it good
Don't compare yourself - every swimmer progresses differently! What matters is that you're working hard and having fun!
8k swim Rutland, but at best only get to swim twice a week for 1.5hrs at a time.
Good luck!
I can never breath every 2 strokes, it makes me dizzy. Is it really that bad breathing every 3 strokes?
Not at all! Do what works best for you :)
Bro I have a long swim competition of 14km can you help me
Hi there! We have several distance training plans in our app. Check out myswimpro.com/elite for a 30-day free trial!
I’m 63 aiming for a 3 hr 10 k
Good luck! Happy swimming!
This is very interesting but i feel long distance swimming is very genetic
Hear me out. I’ve heard the “genetic” argument before. For what it’s worth here’s my take. You can have a guy who is super gifted genetically, and you have a guy who’s not gifted genetically. While yes, the guy who is gifted genetically probably has more potential, but only when your looking at surface level. I believe mental acuity plus hard work overcomes genetics 10/10 times. Normally the super genetically gifted guy isn’t willing to work too hard, so in the long run as long as your willing to work and have good mental acuity genetics doesn’t matter too much.
Am training for 800 ms