@markus_marthaler: Building endurance takes patience, as it requires time to develop both the technical skills to improve efficiency and the physical adaptations needed to swim longer distances or durations. While it might be tempting to push harder to speed up progress, this often leads to short-term gains at the expense of long-term improvement. Focus on honing your technique and gradually developing the physical traits necessary for endurance. Technically, building endurance is about reducing the energy required to move through the water. This is achieved primarily by improving your body position and alignment. When your legs and hips sit low in the water, it increases drag. Similarly, if your hips and shoulders shift side to side while swimming, you'll experience more resistance. Enhancing your body position and alignment will significantly lower the energy needed to move forward, which will immediately boost your endurance. Even with consistent training, it’s difficult to overcome the limitations imposed by poor technique. From a training standpoint, endurance is best developed by working at low to moderate heart rates over progressively longer periods. The two essential elements of endurance training are controlled heart rates and increasing training volume. This doesn’t mean simply swimming longer distances each time, but rather swimming frequently with structured sessions that include interval sets and ample repetitions. While it can be appealing to swim as hard as possible in an effort to build endurance, this approach is counterproductive. Endurance is most effectively built through controlled intensity over time. The total volume of swimming is what will ultimately enhance your endurance. If you push too hard too often, you may struggle to complete the necessary volume. Patience and consistency are key to achieving long-term endurance 🏊‍♂️!

markus_marthaler

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Wednesday 30 July 2025 14:51:14 GMT