Are you a triathlete who struggles with swim endurance?
Do you get breathless during a swim? Do tired shoulders or boredom make your sessions feel like a chore? You’re not alone!
In this guide, we’ll look at seven common swim endurance struggles and give you actionable solutions to help you power through the water.
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Why Swimming Is the Toughest Leg for Many Triathletes
Swimming can be the most challenging part of a triathlon. From breathlessness to boredom, many factors make progress difficult. But don’t worry—we’ll break down these common problems and give you effective solutions.
#1: Breathlessness During Long Swims
Feeling breathless can lead to early fatigue and even panic, especially in open water. Here’s how to fix it:
- Refine your breathing technique with bilateral breathing (breathing on both sides) to balance your stroke.
- Use rhythmic breathing drills—exhale fully underwater to avoid holding your breath.
- Practice breath control exercises like hypoxic training to increase lung capacity.
Tip: Begin each session focusing on breathing technique. Try drills like ‘breathe every three or five strokes’ to make breathing more natural.
#2: Tired Shoulders Leading to Early Fatigue
Shoulder fatigue can shorten your swim and increase injury risk. To improve endurance:
- Use a high-elbow catch to engage your back muscles and reduce shoulder strain.
- Incorporate strength training exercises like resistance band pulls and scapular push-ups.
- Try a pre-swim resistance band routine to activate key muscles before getting in the water.
#3: Boredom During Long Swim Sessions
Swimming endless laps can feel monotonous, but here’s how to keep it engaging:
- Follow a structured swim plan—don’t just make it up as you go.
- Mix up strokes and use swim aids like kickboards or pull buoys.
- Break sessions into smaller sets (e.g., 5x200m drills followed by 4x100m pace work).
- Join a group swim session for motivation and social interaction.
#4: Difficulty Maintaining Proper Technique Over Distance
Fatigue can cause your technique to break down, making your swim less efficient.
- Instead of focusing on speed, include drills like the catch-up drill and one-arm swim.
- Increase the distance of one weekly swim session to help with endurance.
- Focus on one technique improvement at a time to avoid feeling overwhelmed.
#5: Slow Progress in Increasing Swim Endurance
Feel like you’re not improving despite months of training? Here’s what to do:
- Follow a structured swim plan with a balance of intensity and volume.
- Prioritize consistency—swimming frequently is better than doing long, sporadic sessions.
- Track your progress using a swim log or apps like Strava or TrainingPeaks.
#6: Anxiety or Discomfort in Open Water
Many triathletes struggle with open-water swims, even if they can complete the same distance in a pool. Here’s why:
- Lack of micro-rests (compared to pool turns) and increased resistance from wetsuits.
- Practice sighting drills and swim in busy lanes to simulate open-water conditions.
- Gradually increase open-water swim duration to build confidence and strength.
- Use visualization techniques and deep breathing to manage race-day anxiety.
#7: Poor Pacing Leading to Early Fatigue
Starting too fast can ruin your swim and impact the rest of your race. To improve pacing:
- Practice swimming without relying on a watch to learn to pace yourself.
- Use tempo trainers or train with negative splits (swimming the second half faster).
- Incorporate interval sets (e.g., 5x200m with even splits) to improve pace control.
Final Thoughts
To recap, here are the seven common swim endurance challenges:
- Breathlessness During Long Swims
- Tired Shoulders Leading to Early Fatigue
- Boredom During Long Swim Sessions
- Difficulty Maintaining Proper Technique Over Distance
- Slow Progress in Increasing Swim Endurance
- Anxiety or Discomfort in Open Water Swimming
- Poor Pacing Leading to Early Fatigue
Improving your swim endurance takes time and persistence. By applying these strategies, you’ll become a stronger, more confident swimmer.
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