Swimming Workouts: How to Build Endurance and Speed in the Pool

swimming workouts to try in a competition pool

Whether you’re a competitive swimmer looking to improve your performance or a fitness enthusiast aiming to boost endurance and speed, a swimming workout might be the key. Swimming is an incredible full-body workout that builds strength and enhances cardiovascular fitness. With the right competitive swimming workouts and training techniques, you can make significant strides in both endurance and speed, taking your swimming abilities to new depths. 

Top 10 Competitive Swimming Workouts To Try

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  1. Interval Training
    • Perform a series of short, high-intensity sprints followed by brief rest periods.
    • Example: Swim four 50-meter sprints at maximum effort, then rest for 20-30 seconds between sprints. Repeat for several rounds.
  1. Pyramid Sets
    • Gradually increase the distance of each repetition and then decrease it, forming a pyramid shape.
    • Example: Swim 50 meters, then 100 meters, 150 meters, and so on, up to 200 meters. Then work your way back down to 50 meters.
  2. Fartlek Training
    • Combine both steady-paced swimming and intermittent bursts of speed throughout the workout.
    • Example: Swim at a moderate pace for five minutes, then increase to a faster pace for one minute, and repeat the pattern.
  3. Endurance Ladders
    • Swim progressively longer distances with short rest intervals in between.
    • Example: Swim 200 meters, rest for 15 seconds, swim 400 meters, rest for 30 seconds, swim 600 meters, and so on.
  4. Open Water Drills
    • Incorporate open water drills to simulate race conditions and build mental and physical endurance.
    • Example: Swim in open water, practicing navigation, drafting, and adjusting to changing water conditions.
  5. Threshold Training
    • Swim at a pace just below your maximum effort to improve your lactate threshold and increase endurance.
    • Example: Swim 1000 meters at a challenging but sustainable pace, focusing on maintaining a consistent speed.
  6. Kick Sets
    • Strengthen your legs and enhance speed by incorporating kick sets into your routine.
    • Example: Use a kickboard and perform 4 x 25 meters all-out kicks with a short rest between sets.
  7. Pull Sets
    • Improve upper body strength and endurance by using pull buoys during specific sets.
    • Example: Swim 300 meters using only your arms while holding a pull buoy between your legs.
  8. Stroke Drills
    • Enhance technique and overall efficiency in the water with stroke-specific drills.
    • Example: Incorporate drills focusing on body position, arm mechanics, and breathing for each swimming stroke.

Consistency is key when it comes to building endurance and speed in the pool. Gradually increase the intensity and duration of your workouts over time, and remember to include proper warm-up and cool-down routines to prevent injuries and aid recovery. As with any exercise program, listen to your body and consult a swimming coach or fitness professional if you have specific goals or concerns.

What Makes Swimming Workouts Ideal For Any Age

You don’t have to be a competitive swimmer to reap the benefits of swimming workouts. Swimming is uniquely versatile and can be tailored to suit individuals of any age and skill level, making them an ideal form of exercise for a wide range of people. Here are some key factors that contribute to their inclusivity:

  • Swimming is a low-impact exercise that places minimal stress on joints and muscles
  • You can customize your intensity to accommodate your fitness level
  • Swimming is a full-body workout that engages multiple muscle groups simultaneously
  • Adaptable strokes and techniques make swimming ideal for professional competitors and beginners
  • Choosing a competition-ready pool will ensure you have the swimming pool lane lines, pace clocks, and other equipment you need to build your endurance and speed
  • Swimming workouts are scalable as your skills improve by adding longer distances, advanced swim techniques, and more intense training methods

Swimming workouts are designed to cater to individual needs and goals, providing you the flexibility you need to improve your abilities, whether you’re a beginner or a competition swimmer. 

Choose a Pool With Swimming Pool Lane Lines From Competitor

When you’re looking for a swimming pool to practice your competitive swim workouts, choose one that uses Competitor’s swimming lane lines. All of our pool lane lines are designed to meet all FINA, USA, NCAA, and NFHS standards. Choose Competitor for expertly engineered lane lines, pace clocks, and more. Contact us to find the perfect swimming gear and equipment for your pool.