5 Ways to IMPROVE Your Swimming Stamina

In Wellness by RITTER Admin5 Comments

One of the real assets of any professional swimmers is their swimming stamina. Your swimming stamina supplies the adequate energy and strength needed, so that you can easily perform intense training for long periods of time (while, avoiding illness and any risky injury situations).

Irrespective of whether you are an amateur or experienced swimmer, you need to build up your swimming stamina–so that your legs and arms aren’t over-fatigued at the end of a race. In this post, we will reveal 5 SIMPLE ways to IMPROVE your swimming stamina!

Let’s get started!

1.) Start Slow & Go Steady

When it comes to improving your swimming stamina, patience is key. As a beginner swimmer, your motivation level is extremely high and adrenaline levels are continuously fueling your actions. But, once this initial phase of excitement has worn off, you may lose that zeal and enthusiasm to stick to your training routine.

In every type of exercise (including swimming), the key parameter is staying consistent with your training. Thus, you should adhere the policy of tortoise–go slow and steady at the beginning, and from there, slowly build up.

Using this tortoise policy, starting slow will also allow you to become more comfortable in the pool. Additionally, you will get enough time to master the IDEAL swimming techniques (while avoiding injuries and over-fatiguing your muscles). As a newbie swimmer who is trying to increase their swimming stamina, it’s recommended to go to the pool 2-3x a week.

2. Cross-Training

Cross-training offers you a multitude of benefits. For example, it protects your body from an overuse injury and improves your overall fitness level. In addition to that, cross-training is widely considered to be an extremely valuable, active-recovery tool.

Apart from all of the aforementioned benefits, cross-training is also improves your swimming stamina. For a total body workout like swimming, cross-training will help you gain a great speed (without over-taxing the same muscle groups).

To start cross-training for swimming, add some upper body weight, core, and back exercises to your strength-training routine. If you’re really serious about taking your swimming to the next level, consider joining our Strength Training Community: Surge Plus. [CLICK HERE] and get daily, programmed weight training workouts for ANY age or swimming level!

3. Practice swimming drills

In order to improve your speed, endurance, and efficiency (especially at the beginner level), you will need to incorporate some swimming drills. Drills allow you to really BREAK DOWN the swimming strokes and focus on 1-2 aspects as time. By focusing on only 1-2 aspects as a time, you can isolate different muscle groups and learn different movement patterns to improve your stroke technique everyday.

Each stroke in swimming is complicated, and drills allow you to break down the strokes into different components. Each component needs to be precisely, and repeatedly practiced–until your body learns how to master that movement. Because of this, swimming drills help you practice and concentrate on only a few aspects as time. You will notice your swimming stamina will improve, even when you’re working on drills–because drills require time in the pool (which helps boost your swimming stamina).

All beginner swimmers are recommended to practice at least 1-3 drills during their training sessions. For example, you can practice dolphin kicks to improve your walls, turns, and break-outs. Similarly, you can practice hand-drag drill in order to learn a high-elbow freestyle recovery.

If you need help figuring out good drills for swim training sessions, consider joining the Technique Toolbox and get hands on technique coaching delivered STRAIGHT to your inbox! [CLICK HERE] to learn more!

4. Make Use of Equipment

Whether you are a professional swimmer or you’re stepping into the pool for the very first time, make use of the following equipment: fins, kick boards, paddles, pull-buoys, snorkels, and tempo trainers. These tools are widely used to increase swimming stamina for competitive swimmers, and allow beginners some “help” generating propulsion.

If you need to purchase a NEW Tempo Trainer, or a set of fins– use our PROMO CODE: rittersp (case sensitive) on Finis’s website for 25% OFF!

5. Rest

All athletes, including swimmers, need adequate rest during an intense training routine to keep up their momentum, swimming stamina, and high-level performances.

Swimming is by far, one of the best and most effective workouts for your body. This aerobic exercise strengthens your bones and increase your lung capacity at the same time! On top of that, it helps you burn off unwanted calories and accomplish your fitness goals.

Considering all of these above-mentioned benefits, who wouldn’t want to start swimming? Well if you’re seeing a boost in your enthusiasm while reading this post, be sure to include a “rest day” in your weekly training routine to allow your body to properly recovery.

By allowing yourself to properly recovery, you will avoid fatigue, injury, sickness, and exhaustion–which ALL of these factors will DRAMATICALLY affect your swimming stamina!

So if you’re really wanting to take your swimming to the next level, be sure to Start Slow & Go Steady, Cross-Train, Incorporate Some Swimming Drills, Use Equipment, and REST! These are the 5 key elements to a FRUITFUL swimming career!

This post comes to us from Ryan who is an author/owner of FitnessGoals.com. Ryan is a NASM Certified Personal Trainer, with a passion for writing and a love for chocolate. He enjoys long walks with a breeze and finding ways to make dessert healthy.


  1. Really really its very useful for us as improving a next level of our swimming and the Best thing is motivate all of us so thankfully to you (rittersp) rayn owner also 🙏🏻

  2. I am a guy in his 50s …in good shape… But I can only do a 25 before I get have to rest. My goal is to swim a mile! I will try some of these techniques… Thanks!

  3. I have taken up swimming again and I just live it.
    Just practicing my front crawl and I love to swim on my back.
    I have a little grandaugther of 5yrs old who swims like a fish.
    I take swimming and she hard to keep up with. She has no fear of the water and swims like fish.
    So I better build some strength and stamina. LOL🐬

  4. I owned a pool home for many years and used if for laps but have never been a really strong swimmer, poorest at freestyle. Have had friends and neighbors in Masters Swimming in their 80s and 90s. Widowed last year, I’m 77 now, recently started weekly sessions at indoor pool. I usually do 1500m, about an hour, ready to go to 2x a week at this level. The Tortoise Method is definitely best way. I also walk several miles a week and do frequent workouts with light weights and resistance bands. Swimming is The Only Way

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