{"id":86987,"date":"2021-06-03T09:55:13","date_gmt":"2021-06-03T07:55:13","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=86987"},"modified":"2025-02-11T17:15:54","modified_gmt":"2025-02-11T16:15:54","slug":"long-distance-swimming-routine-mistakes-to-avoid-during-training","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/long-distance-swimming-routine-mistakes-to-avoid-during-training\/","title":{"rendered":"Long-distance swimming routine: mistakes to avoid during training"},"content":{"rendered":"

As we mentioned in previous articles<\/a>, one of the essential parts of being a winning athlete or simply satisfied with your results is to be mentally prepared. This includes the ability to create a proper daily training routine that fits perfectly into your life, just like sleeping and eating.<\/p>\n

Routine training helps you become a better athlete.<\/h1>\n

Routine can be a double-edged sword though.<\/strong> Just like every activity that becomes \u201cautomatic\u201d by doing it time and again, we can end up making certain mistakes that would be best avoided. Let\u2019s take a look:<\/p>\n

1. Not planning your training.<\/h3>\n

Planning is the focal point of the training season. Knowing what to do, how to do it and why you are doing it is crucial. Having a long-distance swimming routine doesn\u2019t mean improvising, rather planning your daily training sessions.<\/strong> So, you should know in advance what you will be doing any given day (for example aerobic or quality workout), how you will do it (i.e. when to take a break, the correct gaits and which support tools to use) and finally, why you are doing it (at what time in the season does it fit in, what is the short-term goal and how are you going to reach it).<\/p>\n

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2. Skipping the appropriate warm-up.<\/h3>\n

We often think that long-distance training requires less warm-up compared to other types of exercise. We couldn\u2019t be more wrong. Precisely because long-distance training uses joints<\/strong> (especially the shoulders) and muscles for longer, it\u2019s a good idea to do a proper warm-up.<\/p>\n

Ideally, you should do a pre-swim workout<\/strong> (e.g. using resistance bands for your shoulders, doing static holds for your core, proprioception exercises) followed by a warm-up in the pool. As the training is tough, it\u2019s strongly advised to warm up for at least 20-30 minutes in the water before starting the main set<\/strong>.<\/p>\n

3. Underestimating the importance of technique and rhythm.<\/h3>\n

Long-distance training entails the obsessive repetition of movements, sets and gaits. Often these routines lead to technical mistakes in the stroke that hinder the efficiency of the rhythm. Don\u2019t forget that the correct technique is essential for great swimming<\/strong>, so refine it as much as possible.<\/p>\n

Moreover, remember to train at the right pace. Never train below the pace of the race<\/strong>. The 1000 m or 2000 m tests (we already introduced T-1000 and T-2000 in previous articles<\/a>) can help you set the right gait for each type of training.<\/p>\n

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We have included below a typical high-intensity aerobic training that you can add to your weekly long-distance training routine:<\/h2>\n

Warm-up:<\/strong><\/p>\n