GOING LONG
Paul Newsome, Head Coach at Swim Smooth, shares his smarter approach to training
When it comes to tackling the challenge of long-distance swims, the common misconception is to simply clock in more pool time. However, a smarter approach is key to not only improving your performance but also ensuring you don’t end up fatigued and burnt out before the big day. Here’s how.
TECHNIQUE FOCUS
Before you dive into the deep end of training, it’s crucial to make sure your technique is as watertight as possible. Efficiency is not just about speed; it’s about conserving energy for the long haul. A streamlined stroke not only propels you through the water more effectively but also minimises the risk of injuries that can stem from poor form. When I’m working with the hundreds of swimmers
I’ve been fortunate enough to coach for our local marathon swim, the Rottnest Channel Swim, I always stress the importance of ensuring that whatever your stroke looks like, it doesn’t run the risk of adding to the potential of injury. A minor stroke inefficiency might be a trivial matter if you’re just swimming a couple of times a week, but ramp this up for a big event and the sheer repetition of thousands of strokes each week can really become a problem.
Consider seeking guidance from a qualified coach or using video analysis tools to dissect your stroke. Are you maintaining a smooth, continuous motion, or do you find yourself thrashing and sputtering? Focusing on your technique not only enhances efficiency but also reduces the likelihood of overuse injuries that can sideline even the most dedicated swimmers.
AVOIDING BURNOUT: THE ART OF INCREMENTAL INCREASE
While enthusiasm is crucial, diving headfirst into high-volume training without a gradual build-up is a recipe for burnout. Instead of swimming countless laps in a single session, break down your training into manageable chunks. Incorporate variety by mixing in shorter, high-intensity intervals with longer, slower swims.
Think of your training as a wellorchestrated symphony. Each swim session builds upon the last, gradually increasing both distance and intensity. This approach not only prevents burnout but also allows your body to adapt to the increasing demands, promoting sustainable long-term progress.
The famed marathon runner, Eliud Kipchoge, is often regaled for his approach to only ever working at 80per cent of his capacity, always being mindful of the next session in his progression forwards, avoiding the risk of burnout via a diligent focus on consistency and repeatability.
“The answer lies in finding the Goldilocks zone – not too little, not too much, but just right. The key is quality over quantity”
THE GOLDILOCKS ZONE: HOW MUCH IS ENOUGH?
One common question that looms over every long-distance swimmer is: “How far do I need to swim in training?” The answer lies in finding the Goldilocks zone – not too little, not too much, but just right. The key is quality over quantity.
Tailor your training to the specific demands of your goal swim. If your target is a 10km open water swim, gradually increase your distance in training swims, but keep focused on maintaining good technique.
For long events I will think in terms of
time spent in the water as distance, ie, I’ll focus on performing the best 4hr swim that I can produce on any given day, as opposed to how fast I might be able to swim 16km. The outcome is usually about the same, but basing the progress on time means I’m slightly less susceptible to the effects of the elements making a session blow-out by an addition 10-15 per cent, which I might not have accounted for.
PACE IT RIGHT: THE IMPORTANCE OF VARIETY
Swimming at a single pace won’t cut it when it comes to preparing for the unpredictability of long-distance swims. Incorporate sessions with varying intensities – from sprint intervals to steady-state swims – to mimic the challenges you’ll face in open water.
Don’t neglect the importance of sessions dedicated solely to refining your technique and open water skills. These sessions not only break the monotony but also equip you with the tools needed to navigate changing conditions, sighting and drafting effectively.
At Swim Smooth we’ve not only popularised the structured testing of your Critical Swim Speed (CSS) pace, but also devised an entire programme based around knowing this specific point in your fitness development at any point in time and then building appropriate training protocols and cycle times based off our infamous “Red Mist” sessions – which give a great bang for your buck. Our most popular Red Mist session would be the classic 10x400 using the following protocol:
• 4x400 at CSS+6s/100
• 3x400 at CSS+5s/100
• 2x400 at CSS+4s/100
• 1x400 at CSS+3s/100
Take about 20-30s rest between each 400 (no more). While this might look like a boring session, it’s focus on developing your aerobic efficiency whilst controlling your technique is possible because the paces are close enough to mimic what you might be able to sustain for a swim of between 3km and 10km.
To calculate your CSS pace and to also work out your cycle times and performance predictions, go to our free calculator at: swimsmooth.guru/css/calcsingle
The road to mastering long-distance swims isn’t a sprint; it’s a meticulously paced marathon. Approach your training with intelligence, focusing on technique, incremental progress and variety in pace. Swimming smarter, not harder, is the secret to conquering long distances. By refining your technique, gradually increasing volume and diversifying your training you’ll not only enhance your performance but also enjoy the journey towards becoming a longdistance swimming maestro.