The Fundamentals of Marathon Swimming: A Comprehensive Guide
Deciding to do a marathon swim, takes courage and is no easy feat. As marathon swimming is not a widely pursued sport, it can be difficult to find information on how to train for a marathon swim. As a result, we have put together this guide with the fundamental elements that you need to consider when creating a marathon swim training plan that will set you up for success!
1. Perfecting Your Stroke Technique:
Now there is no perfect stroke as everyone has a different body style, but there are elements of a stroke that will help you be more efficient, swim faster and prevent injury. When you're grinding out an epic solo swim like the 21-mile English Channel, efficiency is your best friend. If you aren’t sure where to start with technique, find a reputable coach in your area to help you correct any bad habits.
Fine-tuning your stroke technique is essential. Pay special attention to your entry, catch and pull - being efficient and having sound fundamentals will allow you to cover more distance with each stroke. Also be sure to reduce any unnecessary movements. No need for over-rotating or kicking too much, in this sense less is more as you need to save energy for propulsive movements only!
2. Endurance is Key
Time to talk about endurance. This is the key to marathon swimming success. Think about the 20 Bridges 28.5 Mile Circumnavigation of Manhattan in New York City. This swim is all about endurance!
Cross-training in other sports can help boost your overall fitness, but nothing beats time in the water. But don't get carried away thinking you need to swim 10 miles every day – it's about quality, structured training that builds your endurance gradually. Ramping volume too quickly is a sure fire way to get injured so a general rule of thumb is to increase volume no more than 10% each week. For some this will be too much and for other too conservative, so you need to listen to your body and figure out what is right for you and your needs.
3. Strength Training: Prepping Your Body for the Big Day
You're not just going for a casual dip in the pool – you're taking on a marathon swim! This will require a good deal of strength to be successful.
Take the 20 Mile Catalina Channel Swim, this swim is no walk in the park! It will challenge you both physically and mentally. Regular strength training will help you handle the demands of marathon swimming and training, making your strokes more efficient and protecting you from injuries. This doesn’t mean you need to do traditional weight training but it does mean you will need some additional training. Some great options include yoga, pilates, and band work.
4. Structured Training
Prepping for a marathon swim demands a structured training regimen. This includes a diverse mix of warm-ups, technique-enhancing drills, endurance-building main sets, and chill-out cool-downs. Not only will you need to do interval training in the pool but you will also need to face challenging ocean conditions. It is important to be training in all types of conditions so don’t just limit yourself to the pool.
You'll need to gradually build up your endurance for any marathon swim. Start with multiple shorter swims with some rest, and then start adding in longer swims and less rest as your fitness improves.
5. Master Your Pacing Strategy
In marathon swimming, everything needs to be in perfect harmony. It is important to have a rhythm you can get in that will allow you to zone out and swim for hours on end. For epic swims over 10KM, pacing is critical.
Avoid starting off like a rocket and burning out midway. There is no difference between someone who swims the English Channel in 8 hours or 20 hours. Both people are English Channel swimmers. That doesn’t mean that speed isn’t important but marathon swimming is about finishing so going out too hard can prevent that from happening. Use the first hour or two of a swim to warm up and settle in to a relaxed pace. As the swim continues, then you can start picking up the pace if need be but remember to enjoy the journey!
6. Get Mentally Tough
Marathon swimming is not only a physical challenge but a major mental one as well. You are going to go through good times during your swims and you are going to go through some horrible ones. You will need to learn the coping mechanisms through long swims with how you will deal with the bad times. Finding ways to push through mentally is the difference between successful and unsuccessful marathon swimmers!
With these strategies in place, you're setting yourself up for success for any marathon swim, be it 10 KM or more. Remember, every swim is an adventure, a story of personal achievement. Enjoy every moment, trust your training, and appreciate the satisfaction that comes with each milestone conquered. Now, go and make some waves!