How to move up swim distance

One of the joys of triathlon is learning to push farther and longer, accomplishing a task that once seemed impossible. So if you’ve already completed a handful of triathlons and their distance is no longer challenging, it may be time to take a step up.

At first, completion should be the primary goal when moving up in distance. As such, your approach to swimming should be geared towards sustainability rather than speed.

In triathlon, moving up distance typically results in swimming for much longer periods of time. While this obviously is difficult from a physical perspective, it’s not just a physical challenge.

Focus on swim efficiency

Swimming efficiency is a huge part of swimming long, and you’ll need both to take a step up. Efficiency comes from swimming with a great body position and an effective pull, both of which should be a focus in training.

Much of your swim training should take place in the pool. However, open water should play a significant role in preparing for a longer distance because you need to be prepared to swim continuously for much longer periods of time.

How often should I swim?

Getting into open water should be the goal on a weekly basis, or every other week. In terms of the total time commitment, consider adding 1-2 hours per week of dedicated swim training to your current regime if your goal is a successful race swim.

When in open water, the key skills you’ll want to practise are more psychological than technical. To conquer a longer race distance, you’ll need to be able to remain calm, patient and consistent. You’ll need to develop the skills to stay focussed, avoiding the tendency to let the mind wander.

Focus on swim endurance

Longer races require higher levels of muscular endurance and skill endurance. You’re going to be swimming for much longer periods, with no breaks like you’d have in the pool. That means a lot more continuous stress on your muscles and skills.

When practising in open water, the focus should be on continuing to swim well for extended periods of time as this is what moving up in distance is all about.

The workout below is geared towards developing this ability over time. The times are just suggestions to illustrate the concept – start with durations that are appropriate for you and slowly increase the amount of continuous swimming as well as the total time.

Remember that the goal is to extend the length of time you’re swimming and the total time of the workout. The speed and intensity of the effort is secondary to the focus on continuous effort.

Increased-distance training session

• 4mins steady swimming
• 1min recovery swimming/floating
• 5mins steady swimming
• 1min recovery swimming/floating
• 6mins steady swimming
• 1min recovery swimming/floating
• 7mins steady swimming
• 1min recovery swimming/floating
• 8mins steady swimming
• 1min recovery swimming/floating

Top image credit: Remy Whiting