Long-course swim workouts refer to swimming for a 50-meter or 50-yard distance, the long length of an Olympic swimming pool. Most workouts are set up for short-course swims and are counted in laps of 25 meters or yards. A long-course workout increases your endurance and also allows you to learn how to swim successfully if you're planning to compete in a long-course event.
Warm-Up
The warm-up is critical in every sport, especially swimming. Warm up your shoulder muscles to rotate properly through the stroke and enable proper pull. Start with an easy 500 of freestyle; this equates to 10 laps of a 50-yard or meter pool. Continue with 200 of kick; this equates to four laps in a 50-yard or meter pool. Use a kickboard to support your upper body and choose a comfortable kick, such as either freestyle or breaststroke kick.
Endurance
Endurance workouts focus on distance, not technical drills. The goal is to improve your aerobic capacity and muscle endurance. This can help you swim in open water, should you want to try a triathlon, or when you sprint shorter distances.
An endurance workout involves swimming laps at specific intervals. After the warm-up, a typical workout might include four sets of 500 yards or meters of freestyle swum with a 20-second rest in between. Then swim 500 yards or meters of backstroke with a 20-second rest. Next, swim 400 yards or meters of freestyle pull, using a pull buoy to support your lower body while focusing on your pull strength. Finish with 400 yards or meters of your choice of strokes, combining them as you see fit.
Technical Workout
When swimming a technical workout, you're breaking your stroke down into its component parts to ensure the best possible technique. You typically swim fewer yards or meters when focusing on technique, so it's helpful to mix it up with an endurance workout for best results in your swim.
After the warm-up, start with 200 yards or meters of focusing on your freestyle pull. Use a pull buoy to support your lower body and pull paddles to help challenge your upper body. Focus on ensuring that your hand enters the water flat, without overpronation that can exacerbate shoulder issues. Focus also on your body roll to aid your overall stroke. Make sure that you breathe bilaterally to keep your neck and shoulders injury-free. Next, kick for 200 yards or meters, without a kickboard, swimming odd laps freestyle kick and even laps breaststroke kick. Focus on your streamline and body roll for the freestyle kick and your glide during the breaststroke kick. Next, swim a series of Individual Medleys. The order is butterfly, backstroke, breaststroke and freestyle. Focus on correct turn technique with each turn as well as your breathing and race strategy.
Cool Down
After swimming your workout, cool down with five laps of easy freestyle and five laps of kick using the kickboard. If your pool includes a hot tub, use it to help relax your muscles after your swim.
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