Last Updated on November 6, 2022 by admin
In this article, we’ll provide hacks, tips and aerobic drills, to help develop endurance and stamina.
- Aerobic conditioning (with air – endurance) is the fitness ‘cornerstone’ of all swimming programmes.
- There are no shortcuts to building aerobic fitness, it requires determination, commitment and lots of practice.
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The principles of training
To successfully develop and improve, swimmers should understand the key principles of training, namely specificity, overload, recovery, adaptation and reversibility.
Specificity
- For swimming training to be effective it needs to be specific to swimming.
- Simply put, to improve their swimming a swimmer needs to swim.
- Swimming training will not only develop a swimmer’s technique but also their physique.
- As swimmers develop, their training can become very specific to a particular event and/or distance.
- However, a lot of a swimmer’s training is endurance based to specifically adapt the body to process energy more efficiently.
Overload
- To achieve overload the swimmer must train at an increasingly higher level of intensity and volume.
- This is achieved by a combination of training at above or near to race speed, and endurance training.
Adaptation
- To achieve adaptation the swimmer must be given time to recover from a new level of training intensity and volume.
- Which allows the body to adapt and adjust to the new training levels.
- The coach’s task is to gradually increase the intensity and volume of the training to allow the swimmer to adapt in an optimal way.
- Many coaches plan their training programme based on the number of training sessions each training group/squad is committed to attending.
- This is why missing training can cause swimmers problems with adapting their bodies to new levels of training.
Recovery
- A key element in the swimmer’s adaption to the rigours of training is the recovery.
- Swimmers need to replenish their fuel stores and rest their muscles.
- As recovery takes place away from the pool, the main responsibility to recover correctly is that of the swimmer and their parents.
Reversibility
If training stops, or if it is reduced to below a certain level, the training effects will not only stop but will go into reverse and the adaptations will be lost.
Aerobic drills
The key components for effective aerobic sets are:
- Long smooth steady swims, without the deterioration of technique
- Long-distance swims with short rest intervals
- Sets that progressively increase in intensity and/or distance.
Pyramid Sets
Introduction: Pyramid sets are great introductory aerobic drill sets for gradually increasing the volume/distance of a swim.
How to perform this drill: This set starts with a short distance which gradually increases in increments, before gradually returning to its starting distance.
- For example, 50m, 100m 150m, 200m, 150m 100m 50m.
- This drill can be conducted over increments of 50m, 100m or 200m.
- This drill should be performed using any stroke other than butterfly.
- Rest intervals should be between 10-15 seconds
Mixed stroke sets
Introduction: Mixed stroke sets are a great way of increasing the intensity of an aerobic drills development session.
How to perform this drill: This set consists of a series of ‘pyramid’ reps.
For example,
- 4 x 100m as alternate freestyle and individual medley reps
- 2 x 200m as 200m backstroke and 200m freestyle
- 1 x 400m freestyle pulling
- 2 x 200m as 200m breaststroke and 200m freestyle
- 4 x100m as alternate freestyle and individual medley reps
- Rest intervals should be between 10-15 seconds
Aerobic drills Arm Pulling
Introduction: The use of a pull buoy adds variety and increases the intensity of any aerobic development set, including those listed above.
- A pull buoy is an excellent way of isolating the swimmer’s arms to develop and maintain their upper body strength.
- A pull buoy is an essential part of any competitive swimmer’s kit.
The key components for an effective arm pull are:
- Pulling with a high elbow on the recovery phase, to assist maximum stroke length
- Although pull buoys can restrict body and hip rotation, swimmers still need to focus on achieving maximum stroke length.
- The head is in a horizontal/supine position, in line with the body and legs, looking at the bottom of the pool, whilst swimming.
- Feet are in a pointed (plantar flexion) position.
Pull with a pull buoy
Introduction: The classic arm-pulling drill, is a great way of developing and maintaining an effective arm stroke while performing aerobic drills.
How to perform this drill: The swimmer places a pull buoy between their thighs.
- From a push & glide at the end of the pool, the swimmer swims a given distance while performing a freestyle arm stroke only.
- Emphasis needs to be on a great technique, with high elbows on the recovery phase and a long, strong and controlled pulling action.
Coach Arthur says: “A lot of our swimmers use a FINIS foam pull buoy. They find this ideal for resistance training”. These come in two sizes, one for seniors and the other for juniors.
We have included an Amazon affiliate link to the FINIS foam pull buoy. If you buy this via this link, you won’t pay a penny more, but we’ll receive a small commission, which helps keep us in the water. Many thanks.
Pull with pull buoy & hand paddles
Introduction: A further arm-pulling progression that adds extra resistance by the introduction of hand paddles, and in doing so helps further strengthen and develop the freestyle arm pull.
- Hand paddles are an excellent piece of kit for adding resistance to any pulling drill.
- Hand paddles come in many different varieties, please ensure your swimmers have the correct type of hand paddles for their size and ability.
How to perform this progression: Ensure the swimmers have a high elbow on the recovery phase, to assist maximum stroke length.
Coach Arthur says: “A lot of our swimmers use a Speedo Tech Paddle. They find these the ideal hand paddles for resistance training”. These come in three sizes, small, medium and large.
We have included an Amazon affiliate link to the Speedo Tech Paddle. If you buy this via this link, you won’t pay a penny more, but we’ll receive a small commission, which helps keep us in the water. Many thanks.
Pull with pull buoy with fists
Introduction: A further arm-pulling progression that adds extra resistance through the introduction of clenched fists.
How to perform this progression: For this progression as well as a pull buoy, swimmers pull while clenching their fists.
- This adds extra resistance to the arm pull and necessitates the swimmer to pull longer and harder and use their forearms as means of propulsion.
- Ensure the swimmers have a high elbow on the recovery phase, to assist maximum stroke length.
- Often once swimmers have completed this progression with fists, when they go back to normal pulling with unclenched fists, most swimmers develop a better feel for the water and therefore some swimmers pull more effectively.
Pull with streamlined legs
Introduction: An arm-pulling progression, without a pull buoy which combines arm pulling and core strength development.
How to perform this progression: For this progression, the swimmer removes their pull buoy but still performs a freestyle arm stroke only, while keeping their legs in a motionless, streamlined position.
- It is important that the swimmer keeps their body in a horizontal/prone position, without allowing their legs to drop.
- Swimmers should engage their core while performing this drill*.
- Some swimmers use a pulling ankle strap. This is a rubber strap worn around ankles to eliminate kicking.
- Ensure the swimmers have a high elbow on the recovery phase, to assist maximum stroke length.
Coach Arthur says: “A lot of our swimmers use a FINIS Pulling Ankle Strap. They find this ideal for eliminating kicking when pulling”.
We have included an Amazon affiliate link to the FINIS Pulling Ankle Strap. If you buy this via this link, you won’t pay a penny more, but we’ll receive a small commission, which helps keep us in the water. Many thanks.
Pull with crossed legs
Introduction: A further arm pulling progression, without a pull buoy which combines arm pulling and core strength development.
How to perform this progression: As above, for this progression, the swimmer still performs a freestyle arm stroke only, while keeping their legs crossed.
- It is important that the swimmer keeps their body in a horizontal/prone position, without allowing their legs to drop.
- Swimmers should engage their core while performing this drill*.
- Ensure the swimmers have a high elbow on the recovery phase, to assist maximum stroke length.
*How to engage your core
Engaging a swimmer’s core muscles ensures they are correctly aligned, to help support and perform certain swimming drills and skills effectively. To engage their core, swimmers should continue to breathe normally. They should then tighten/contract their stomach muscles while drawing their navel towards their spine.
Core strength development
To develop their core, swimmers should perform exercises such as crunches and planks as a regular part of their dryland/ land training programme.
Freestyle kicking aerobic drills
Kicking is an important but sometimes undervalued key swimming skill.
- As the leg muscles are amongst the largest in the body, having a trained, effective leg kick minimises energy and oxygen consumption, whilst maximising propulsion.
- Therefore, it is an important component of any aerobic development training.
- This requires the freestyle kicking technique to be persistently and consistently practised.
Kicking with a kickboard
Introduction:
The classic kicking drill, kickboards have been in use for many years and are an essential part of any competitive swimmer’s kit.
- The use of a kickboard is an excellent way of developing an effective leg kick by isolating the swimmer’s legs.
How to perform this drill:
- From a push and glide from the end of the pool, the swimmer will start to kick in a horizontal/prone position, while keeping their head out of the water.
- Ensure the swimmer raises their legs up to a horizontal/prone position, to reduce drag.
- Ensure that the swimmer’s arms are extended fully, while they are holding a kickboard at the top edge and resting their forearms on the kickboard.
- The swimmer will then perform a slow, steady and shallow freestyle leg kick.
- Attention must be paid to kicking from the hips and buttocks and eliminating any knee bend.
- Ensure the swimmer’s feet are in a pointed (plantar flexion) position.
- This drill can be conducted over repeat sets of 100m/200m or a ‘pyramid’ in 100m steps i.e. 100m, 200m, 300m, 400m, 300m, 200m, 100m (steps of 50m for younger swimmers).
Resistance kicking with a kickboard
Introduction:
An excellent progression for further developing and maintaining a strong freestyle leg kick by adding additional resistance.
How to perform this progression:
- The swimmer starts by performing a slow and steady freestyle leg kick, with a kickboard (see diagram below)
- Instead of holding the kickboard flat at the top edge of the kickboard, the swimmer holds the kickboard vertically upright, so that half the kickboard is under the surface.
- For increased resistance, the swimmer holds the kickboard horizontally upright, so again half the kickboard is under the surface).
Coach Arthur says: “A lot of our swimmers use a Speedo Kickboard, which is of good quality and size, with handgrips”.
We have included an Amazon affiliate link to the Speedo Kickboard. If you buy this via this link, you won’t pay a penny more, but we’ll receive a small commission, which helps keep us in the water. Many thanks.
Related article on freestyle kicking: improving the technique
We have produced a related article, on freestyle kicking: improving the technique. You can view it by clicking this link: Swimming training: Freestyle kicking
Resistance Equipment
Many of our swimmers use the following resistance equipment to add increased drag during aerobic drills.
Drag pants/shorts/trunks
Drag pants/shorts/trunks are special heavier swimming shorts/pants/ trunks, worn by both girls and boys to increase resistance while training.
Coach Arthur says: “A lot of our swimmers use Arena drag shorts. They find this ideal when performing aerobic drills”.
We have included an Amazon affiliate link to Arena drag shorts. If you buy this via this link, you won’t pay a penny more, but we’ll receive a small commission, which helps keep us in the water. Many thanks.
Drag chute/parachute
A drag chute/parachute is a small chute/parachute that is attached to the swimmer via an adjustable belt, designed to increase resistance while training.
Coach Arthur says: “A lot of our swimmers use a FINIS swim parachute. They find this ideal for resistance training”. These come in two sizes, 12 inches for seniors and 8 inches for juniors.
We have included an Amazon affiliate link to the FINIS swim parachute. If you buy this via this link, you won’t pay a penny more, but we’ll receive a small commission, which helps keep us in the water. Many thanks.
Aerobic test sets
Coaches regularly use test sets throughout the season to track their swimmer’s aerobic development. For example,
‘T’ 10’s
Introduction: Performed at regular intervals throughout the season timed swims are a great way of monitoring the aerobic fitness of your swimmers.
How to perform this progression: ‘T’ 10s are a timed swim over ten minutes, with the objective of recording the number of lengths each swimmer completes during the swim.
- Once mastered this set can be adjusted to fifteen minutes (‘T’ 15’s) or twenty minutes (‘T’ 20’s)
500m Challenge
Introduction: Some coaches prefer to test their swimmer’s aerobic fitness over a given distance. Performed at regular intervals throughout the season the 500m challenge is a great way of monitoring the aerobic fitness of your swimmers.
How to perform this test set: This 500m challenge should take most swimmers between 7 to 10 minutes
- 500m Challenge is a timed swim over 500m.
- This test set can be adapted to a 1000m or 2000m challenge if required, which is great for longer-distance swimmers.
Takeaways
In this article, we’ll provide aerobic drills, hacks and tips to help you improve your swimming endurance and stamina.
- Aerobic conditioning* is the fitness ‘cornerstone’ of all swimming programmes.
- *Aerobic conditioning (with air – endurance)
- There are no shortcuts to building aerobic fitness, it requires determination, commitment and lots of practice.
Related publication: FREESTYLE Competitive Swimming Drills & Progressions
We have published a related publication: FREESTYLE Competitive Swimming Drills & Progressions. For further details and ordering information please use the following link: FREESTYLE Competitive Swimming Drills & Progressions
Swimming resource library
We have provided a swimming resource library, containing links to all of our publications and blog articles. To access any article simply click on the attached page link: Swimming resource library
The Competitive Swimming Exchange – Facebook Group
We are members of the Competitive Swimming Exchange.
- This is a competitive swimming Facebook group to help exchange ideas and information to collectively improve the sport we love.
- It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents. It’s for all those who are interested in competitive swimming, either in the pool or in open water
For more information about joining this group please use the following link: The Competitive Swimming Exchange