Q&A for How to Build Your Stamina for Swimming

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How do beginners build endurance for swimming?

Francisco Gomez
Fitness Coach
Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.

Francisco Gomez

Fitness Coach

Expert Answer

Find your baseline when you're just starting out. For instance, you might see how many laps you can do, or even how many laps you can swim in a certain time. Then, once you know your initial baseline, take steps to increase your endurance. For example, let's say you want to swim 500 yards. If you can only swim 250 yards right now, try adding 10% to that distance each week, and swim 2-3 times a week.

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Question

How do I build up speed?

Community Answer

Try racing often. If that doesn't help, then try perfecting your technique, and then swimming race speed. It will take a while, so be patient.

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Question

How can I keep from tiring out while swimming 500 meters?

Community Answer

Keep a pace, like one breath every three strokes or one breath every five strokes, that will help you hold your breath longer and go faster.

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Question

How do I become less lazy and more motivated?

Community Answer

Remind yourself why you're swimming. Think about the goals you have for yourself. Also, try reading some inspirational quotes by other athletes, swimmers especially.

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Question

How do I build speed and endurance together?

Community Answer

Run on Mondays, Wednesdays, and Fridays for about an hour, and lift weights on Tuesdays, Thursdays, and Saturdays. Rest on Sunday.

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Question

How can I do a 50 meter freestyle race without feeling exhausted?

Kendall Grube

Community Answer

Use breath control, eat plenty of carbs, and avoid sugar.

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Question

How do I drop 3 seconds off my 100 free time in less that 3 weeks?

Community Answer

Make sure you do cardio workouts (like running and jumping jacks) and sprint sets in practice. Do not forget the 6 beat kick. Also, try to lengthen your arms while swimming.

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How can I build up my stamina in just a few days?

Community Answer

Swim three to four times a day. You won't improve drastically, but try. If it doesn't work, do five-month plan.

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