How to Prepare for Long-Distance Swimming: Nutrition & Endurance Tips

February 26, 2025 Matt Weik

Male in open water swimming long distance

Are you a long-distance swimming fan looking for tips on performing at your best? If so, our article unpacks nutrition and endurance tips to help boost your performance and provide you with the results you're looking for.

Let's "dive" into it!

Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. You should speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.

Understanding the Challenges of Long-Distance Swimming

There are many challenges you'll face with long-distance swimming, let's look at what you may encounter.

What Is Long-Distance Swimming?

Long-distance swimming tests your limits of stamina and endurance in water. It covers distances over 1,500 meters in pools or open water.

Long-distance swimming occurs in various bodies of water, including lakes, rivers, and oceans. Each type poses unique challenges.

Water below 59°F is considered cold. Swimmers face risks (shock or hypothermia) as temps drop near 50°F.

There are different types of swims:

● "Marathon swimming" refers to ultra-long swims, and the exact distance varies by event

● "Open-water swimming" happens outside of pools

Key Challenges for Long-Distance Swimmers

Endurance and fatigue test long-distance swimmers. Long-distance swimming pushes your body and mind to the limit. You'll need strong muscles and lungs to swim for hours. Fatigue can slow you down and make your form sloppy. It should come as no surprise, but to build endurance, swim longer distances in practice.

You can also do interval training to boost your aerobic system. This helps your muscles use oxygen better during long swims.

Eating right is key to fighting fatigue. In an upcoming section, we'll dive much deeper into this topic.

Mental toughness is also crucial. You must stay focused and calm in open water. Boredom and doubt can also creep in during long swims.

Body position and stroke technique are key to long-distance swimming success. Keep your body flat and streamlined in the water. This cuts drag and saves energy. Your head should be in line with your spine, looking down.

Use a steady, efficient freestyle stroke. Pull with your arms and kick from your hips. Practice these moves often to make them feel natural. Good form helps you swim farther with less effort. Your arms should enter the water cleanly, and your kick should be small and steady.

Cold water poses big risks for long-distance swimmers. It takes about 10 days to get used to it when training.

You also need to consider currents. Currents in open water can push you off course. They make swimming harder and use up more energy. You need to learn how to spot landmarks and stay on track.

Practice in different water bodies to build your skills. Use a swim buddy and bright gear to stay safe.

Building Endurance for Long-Distance Swims

Being able to last longer helps you beat your competitors and your personal best. Below are some tips for building endurance for long-distance swims.

Training Plans for Long-Distance Swimmers

Structured training schedules can improve your long-distance swimming performance. These plans gradually increase your swim distances over time. They also vary the intensity of your workouts.

An effective schedule challenges you weekly. It might start with shorter swims at a steady pace. Then, it adds longer swims and some fast-paced sets. This mix builds your endurance and speed.

Finding good swim coaches or swimming clubs can boost your long-distance swimming. Ask about their training plans for endurance events. Great swim coaches will focus on your stroke technique and mental prep.

Joining a swimming club offers many benefits, such as meeting other water swimmers who share your goals and access to better training spots.

You must pick a swimming club that fits your schedule and skill level.

One area to focus on during your training is the freestyle stroke. Freestyle stroke is key for long-distance swimming. It's the most efficient way to move through water. You'll use less energy and swim farther.

Tips for Improving Stroke Technique

Proper body position cuts drag in long-distance swimming. Keep your body straight from head to toe. This helps you glide through the water easier. Use your lungs to stay buoyant. Take deep breaths and hold them to lift your body higher in the water — reducing resistance and saving energy.

A steady stroke cycle and breathing technique are key to long-distance swimming success.

Breathe every two or three strokes to keep a good rhythm. Make sure to blow out all your air underwater. This lets you take in more fresh air when you turn to breathe.

Don't forget about dryland workouts, too. Dryland workouts boost your swimming power. These exercises target your core and shoulders — key areas for long-distance swimming. Push-ups, planks, and shoulder presses build strength. They also improve your endurance in the water.

Mix up your routine with squats and lunges. These moves work your legs and core. Strong legs help you kick better. A solid core keeps you stable in rough waters.

Overcoming Mental Barriers

Stay focused during long swims with small goals. Break your swim into chunks. Aim to reach a buoy or swim for 30 minutes. This keeps you on track and boosts your mood.

Set clear targets before you start. Know your distance or time goal. Picture yourself finishing strong. This mental image gives you power when you feel tired. Team up with a swim buddy for support.

Picture yourself gliding through the water. Your arms slice smoothly, your legs kick steadily. You're calm and focused. Visualization for long-distance swimming is a powerful tool.

Consider training in different places to help you perform better in a swimming competition. You need to practice in calm pools and rough seas. This gets your body ready for anything.

Nutrition for Long-Distance Swimming

You can train all you want, but you're doomed if your nutrition isn't on point. Below are some nutrition tips for long-distance swimming that you can utilize.

Pre-Swim Nutrition Tips

Carb-loading boosts your energy for long swims. Load up on pasta, rice, or bread 2-3 days before your event. This fills your muscles with glycogen, giving you more fuel to burn. Aim for 3-5 grams of carbs per pound of body weight daily.

Don't forget to drink plenty of water. Your body stores water with carbs, so you'll need extra fluids. Sip on prep sports drinks or eat fruits to get both carbs and hydration. This combo preps your body for peak performance.

Balanced meals fuel your long swims. You need carbs, proteins, and fats. Carbs give you energy. Proteins help build muscle. Fats keep you full. Aim for a mix of these in each meal.

Good choices include whole grains, lean meats, and nuts.

Eat right to swim strong. Plan your meals with care. Include fruits and veggies, too. They give you vitamins and minerals. These help your body work well. Drink plenty of water with your meals.

Start hydrating 2-3 days before your big swim. Drink 8-10 glasses of water daily. Mix in sports drinks to replace electrolytes.

Sip water or sports drinks every 15-20 minutes on swim day. Don't chug large amounts at once. This helps your body absorb fluids better. Aim for about 1-2 cups per hour.

Nutrition During the Swim

Energy gels are great for long swims. They give you quick carbs to keep going. Aim for 30-60g of carbs per hour for swims up to two hours. For longer swims, bump it up to 60-90g per hour.

You'll need more than just gels for marathon swims. Bring easy-to-eat snacks like bananas or energy bars. These give you steady fuel. Sip on electrolyte drinks to replace what you lose through sweat.

Plan your nutrition stops carefully. Eat and drink without breaking your rhythm. This keeps you moving smoothly through the water.

Fueling during marathon swims is crucial to keep performing at a high level. You can eat while treading water safely. Grab bananas, energy bars, or energy shots for quick energy.

It's important that you stick to foods you've tried in practice.

Choose easy-to-eat snacks that won't slow you down. Candy gives a fast sugar boost. Energy gels are another good pick. You can keep them in a mesh bag tied to your suit to reach them without stopping. Your swim coach can also toss you food from a boat.

Eating when long-distance swimming can have some challenges. Cold water and rough seas can upset your stomach during long swims. Eat small, easy-to-digest snacks and sip water or sports drinks often to stay hydrated.

If you feel sick, slow down and focus on steady breathing. Try floating on your back for a few minutes to let your body adjust. Some water swimmers find that ginger candies or tablets help calm their stomachs.

Post-Swim Recovery Nutrition

After a long swim, your body needs fuel to recover. Eat meals with protein and carbs within 30 minutes after swimming. These foods help repair muscles and restore energy. Aim for 20-40 grams of protein in your post-swim meal, such as fish, chicken, or eggs. For carbs, try whole grains, fruits, or sweet potatoes.

You could also drink a protein shake or chocolate milk post-swim, as they'll help your muscles rebuild and store energy for your next swim.

Your body needs to recharge following long-distance swimming. You lose a lot of water and minerals through sweat. Drink plenty of water right away. Sports recovery drinks can help, too, thanks to the electrolytes they contain. Aim to drink 16-24 ounces of fluid for every pound lost during your swim.

Something else to consider is combating inflammation and muscle soreness. Tart cherry juice, ginger, and turmeric are great choices; these foods help your body heal faster.

You may also consider jumping in an ice bath or cold shower to ease sore muscles. Gentle stretching can also help. Massage your tired muscles with a foam roller, which helps break up tight spots and boost blood flow.

Drink plenty of water to flush out toxins. Good sleep is key for recovery, too. Aim for 7-9 hours each night.

Additional Tips for Long-Distance Swimmers

Having the right gear and prop is essential for long-distance swimming. Let's unpack some helpful tips to consider.

Gear and Equipment for Long-Distance Swimming

Gear can make or break your swim. Consider wearing a wetsuit to keep you warm in cold water. They trap a thin layer of water next to your skin. Your body heats this water, creating a barrier against the cold. Grab ones in bright colors to help you be spotted by boats and others in the water.

Anti-chafing products are also a good idea to protect your skin during long swims. They reduce friction between your skin and swimwear.

Open-water swimming requires good goggles to provide comfort and clear sight. A swim cap should also be considered to keep your head warm and reduce drag.

Ear plugs can also be purchased to help prevent swimmer's ear.

Another useful piece of gear is a waterproof watch that tracks your time and distance.

It's important you test your swim gear before big swimming competitions. This helps you swim better and feel more at ease.

Preparing for Open-Water Swimming

Open-water swimming brings new thrills and risks. You need to learn how to spot landmarks and stay safe in a big body of water.

Sighting in open water is key for staying on course. Lift your head every 6-8 strokes to spot landmarks like trees or buildings. This helps you swim straight and avoid zigzagging. You can also use buoys as guides.

Practice sighting in calm waters before big swims. It takes time to master looking up without slowing down. Aim to sight quickly — just a split-second glance. This keeps your rhythm smooth.

In a choppy body of water, time your sights with wave crests for the best view.

Safety comes first in open-water swimming. Always swim with a buddy. This keeps you both safe and motivated. Use bright swim caps or tow floats to stay visible. These aids help boats and other swimmers see you.

Check local conditions before you swim. Know the currents, tides, and water temp. Strong currents can pull you off course fast. Stay close to shore if you're new to open water.

Bring a whistle to call for help if needed. Tell someone on land your swim plan and expected return time. Learn to spot rip currents (they look like calm strips of water).

If caught in one, swim parallel to shore until you're out of it. Then, swim back to land at an angle.

Cold water swims also need to be prepped. You must get your body ready for temps below 60°F. Start slow, 6 to 12 months before your big swim. Dip in cold water 3-4 times a week. This helps your body adjust and reduces the risk of shock or hypothermia.