Distance Swimming

Introduction

I am writing this blog because I felt a personal need to put my thoughts and ideas down in writing and I figure I may as well do it on my blog. So here we go.......

When you hear the words "distance swimming" what are the first images, or thoughts that pop into your head? Do you think of races that are long, boring and that few like to watch? Perhaps you think of the time prior to finals on the last day of a conference, or other type of championship meet where the only fans in the stands are the parents and relatives of those swimmers who happen to be in the early heats of the 1650, and the only people on the deck are the coaches who coach the distance swimmer(s). and a select few athletes who either were volunteered (or actually volunteered) to time or count, and a select group of officials. Let's face it the events from 400 meters/500 yards up to the 1500 meter/1650 yards are not the most well attended and they are certainly most beloved races in swimming. In fact, if you ask most parents what events they want their swimmer to be good at they are most likely to not want their child to be entered in one of the longer races, because they will have to either sit through these races, time, or count and still sit through these races. 

Have you ever noticed at meets, whether it is a short, or long course meet, when the 400 meter/500 yard freestyle races start, people head for the concession stand and/or bathrooms. Rarely will the seats be full when these races are up to be raced. For the swimmer, and the given parent who loves and is good at the longer events, they must get used to being in a race that no one really wants to sit through and try to appreciate the strategic nature of the race. Rarely will the common swim fan ever want to actually take the time to learn and understand what it takes to be a good distance swimmer.

With the increasing popularity of open water swimming, where swimmers are racing distances far greater then what they race in a pool, anywhere from 5k, to 7.5k, to 10k and even a few races between 20-30k. Those swimmers who are racing these open water distances have to race the 400m/500yard and up races as there is no pool 5k, 10k etc race. Unfortunately in a some club, high school, and even university programs. In high school, the 500 free becomes the "dumping ground" for a lot of coaches. At the university level the longer events frequently become the events that are given up because the relay needs of the given university out weigh the need for a distance group. Some universities will use the distance group as a place for those who are trying out, or just want to make the team and there is no room in another group for them. Some distance coaches even feel like coaching a designated distance group becomes a "death sentence", or has little job security because the format of the college dual meets is such that it favors the sprint oriented team. The same is true of the high school format. To have an effective and balanced team, whether club, high school, or college, distance swimming needs to be understood, trained and respected like all the other events. Here are a few ideas for consideration.

The Distance Swiming Growth Mindset

It is important for both coach and swimmer to have a Distance Swimming Growth Mindset. The coach must have it because he or she has to sell distance swimming to the swimmers in his/her program. The swimmers will not come to love, or believe in distance swimming unless the coach loves and believes in distance swimming. This includes everything from training to competing in the distance events. The coach sets the tone and establishes the culture necessary for the development of a Distance Swimming Growth Mindset. 

To have a true growth mindset for distance swimming both coach, and athlete must believe they can learn from every distance related experience and that they are, or can become good at these events. The coach and athlete each must believe that through working together they can become better by learning how to coach and properly train for and race distance events. The Distance Swiming Growth Mindset is that the coach and athlete believe in one another's ability to get better and improve. As they work together both coach and swimmer will be successful in growing, learning and progressing during both successes and/or set backs in training and races. 

Characteristics of a Distance Coach and Distance Swimmer

The Coach

A few of the characteristics of a "distance swimming coach" are:

1. A student of the game. A true distance swimming coach is always learning and gaining knowledge and information about how to train those who swim distance.

2.  Patient in teaching the process. 

3. An eye for those swimmers who may have the interest, ability and characteristics of someone who might be successful in swimming distance events

4. Intuition. The ability to see, and know the best types of workouts to train swimmers who show a proclivity for distance swimming.

5. A communicator. the coach must be able to instruct and teach the swimmers the reason for the sets and workouts.

6. Creative in planning and organizing a season as well as in carrying out the day to day training and teaching of distance swimmers. 

The Distance Swimmer-for this part it is broken down into two classifications of characteristics: Physiological and Physical, Psychological.

Physiological and Physical Characteristics

1. High aerobic capacity

2. Have the ability to sustain a high swimming economy and the ability to swim without tension and Lactic Acidosis

3. Swim at high speeds for an extended time using less energy and the ability to resist fatigue, and the ability to turn the legs on and off as well as turn the legs up or down depending on the race and situation

4. The ability to use less glycogen stores because of an ability to metabolize fat stores for energy

5. Great sense of tempo and rhythm

6. Great length of stroke and sense of pace and feel for the water

7. Flexible and adaptable to changing environment around them (more of an open water characteristic rather than just a pool characteristic)

8. Ability to recover quickly between events, sets, and training sessions

9. Can train at a higher heart rate and percent of effort than other swimmers

10. Often taller with longer arms, bigger hands and feet

Psychological Characteristics

1. Loves longer races and embraces them as a challenge

2. Positive outlook on the longer races

3. Understands the process and can apply it

4. Understands how stroke count and tempo apply to pace

5. Looks at walls as an opportunity to increase momentum

6. Has strong "will power" and a high resiliency to changes in a race environment. Does not let changes in a race distract from his/her race

7. Determination and confidence in competition and long training situations

8. Does not let set backs bother them but uses them as a chance to learn and get better

9. Disciplined in their application of the process-does not allow little things distract from the application of the process in training and competing.

10. Goal oriented in training sessions, meet performances, learning experiences, and committed to his/her goals.

11. Tactical intelligence

12. Ability to maintain their focus on the process for extended periods of time-both training sessions and in competition

Discussion on Distance Swimmers

The above characteristics are only a partial list generated from having read talks given by distance oriented coaches as well as having spoken with coaches who have coached some of our nation's best distance swimmers. It does not represent an definitive list. You should create your own list and tailor it to what you want from those swimmers who are in your individual programs. How many characteristics can you add?

Distance events need to be given greater respect. I believe that those who put together the meet formats that are typically should put the 1500/1650 on the first day and not the last. I know there are a few meets where this has happened, but then they usually put the 800/1000 on the last day. We need to find a way to place a greater emphasis on the distance events for the sake of those kids who love these longer races. Just like those swimmers who love the 50 free, or the stroke events, the distance swimmers deserve to have their chance to shine. Distance swimmers are pretty resilient and often have a do not care that no one is there to watch other than a few peers and a coach, however this is not how they should be treated. Often the very best distance swimmers are motivated by using the clock and challenging themselves to see if they can hold a given pace for a certain length of time.

Coaches need to be creative when teaching young kids to swim distance. I believe that coaches have to instill in their swimmers a love of swimming, and that includes swimming the longer races. I do not believe that everyone should be required to swim 4X1500, or a timed 5000, or 20X200 etc. There is a time and place for these sets, but there must also be a purpose for their use. However I do believe that a coach can find ways to train kids for the long events by using short sets. We must be careful in how much we have swimmers do because they will grow to hate the longer events and run away from the opportunity to swim them because they were repeatedly "beat up", physically and mentally by the continual use of over distance swimming. Be creative and mix things up while getting longer swims in. (More later on this topic). 

Like all swimmers, those who swim distance events are committed and focused individuals. The distance swimmer who loves the longer races has, or will develop tools to help them compete in the longer events. Some of these are mentioned above. The bottomline is that it is up to the coach to help the swimmers learn these tools, and then apply them by using them in practice sessions and in meets in order to be successful. The coach sets the tone for the development of the distance swimmer's growth mindset, however, the coach and swimmer must work together in order to learn and grow and be successful.