7 Stamina-Building Drills for Swimmers

Introduction

Building stamina is essential for swimmers, as it allows them to maintain speed, technique, and strength throughout longer distances. Whether you’re training for a race or simply looking to improve your endurance in the pool, incorporating specific stamina-building drills into your routine will help you swim longer and faster without tiring quickly. Here are seven drills designed to enhance stamina for swimmers of all levels.

1. Interval Training

• Objective: Improve endurance and speed control.
• How to Do It:
  • Swim multiple sets of 100 or 200 meters at a moderate to fast pace, followed by 15-30 seconds of rest between each set.
  • Example: Swim 6×100 meters with 20 seconds of rest between each set.
• Benefits: Interval training helps improve cardiovascular endurance, making it easier to swim longer distances while maintaining consistent speed.

2. Pyramid Sets

• Objective: Build endurance through gradually increasing and decreasing distances.
• How to Do It:
  • Start with a short distance, increase the distance gradually, then taper back down. For example:
    • 50 meters, 100 meters, 150 meters, 200 meters, 150 meters, 100 meters, 50 meters.
  • Rest for 15-30 seconds between sets.
• Benefits: Pyramid sets are great for building stamina while helping swimmers manage their energy over varying distances.

3. Long, Slow Distance Swims

• Objective: Enhance overall stamina by swimming long distances at a steady pace.
• How to Do It:
  • Swim continuously for 500 to 1,000 meters at a moderate, steady pace.
  • Focus on maintaining good form and a consistent stroke throughout.
• Benefits: Long, slow swims help increase aerobic capacity and improve endurance for long-distance events or open-water swimming.

4. Swim with a Pull Buoy

• Objective: Strengthen the upper body while maintaining endurance.
• How to Do It:
  • Place a pull buoy between your thighs to keep your legs afloat and focus on your arms. Swim 100-200 meters with the pull buoy while maintaining a strong pull.
• Benefits: This drill builds upper body strength and stamina, allowing you to swim longer without relying on your legs for propulsion.

5. Negative Split Drills

• Objective: Build endurance and improve pacing.
• How to Do It:
  • Swim the second half of your set faster than the first. For example, if swimming a 200-meter set, swim the first 100 meters at a moderate pace and the second 100 meters faster.
• Benefits: Negative split drills teach swimmers how to conserve energy early in a race or workout, enabling them to finish stronger.

6. Kicking Drills with a Kickboard

• Objective: Build leg endurance and improve kicking power.
• How to Do It:
  • Use a kickboard and swim 6×50 meters using only your legs. Focus on maintaining a steady kick throughout each set.
• Benefits: Kicking drills improve leg strength and stamina, helping swimmers maintain a powerful kick during long swims.

7. Fartlek Training

• Objective: Improve endurance and speed variability.
• How to Do It:
  • Alternate between fast and moderate-paced swims within the same set. For example, swim 50 meters fast, followed by 50 meters at a moderate pace, then repeat for 10-12 sets.
• Benefits: Fartlek training helps swimmers adapt to varying speeds during a swim, building both stamina and speed endurance.

Conclusion

These stamina-building drills are designed to help swimmers enhance their endurance and efficiency in the water. By incorporating these drills into your training routine, you’ll develop the ability to swim longer distances with less fatigue, improving your overall swim performance. Whether you’re a beginner or an experienced swimmer, these drills can be adjusted to match your fitness level and goals.

FAQs Section

1. How often should I do stamina-building drills?
   • Aim to incorporate stamina-building drills into your swim routine 2-3 times per week for optimal endurance gains.
2. Can these drills be used by beginner swimmers?
   • Yes, these drills can be modified to suit different skill levels. Beginners can start with shorter distances and gradually increase intensity.
3. Do I need any equipment for these drills?
   • A pull buoy and kickboard are useful for certain drills, but most exercises rely on bodyweight and water resistance.
4. How long will it take to notice improvements in stamina?
   • With consistent training, you should begin to notice improvements in your endurance within 3-4 weeks.
5. Can I combine these drills with sprint training?
   • Absolutely. Combining stamina drills with sprint training helps swimmers build both speed and endurance for balanced performance.