Embarking on our normal Wednesday “Endurance Daze” swim in Bay off South Melbourne Beach, I found myself reflecting on a crucial aspect of open water swimming – cardiovascular endurance. This contemplation isn’t just a swimmer’s musing; it’s a vital element in my weekly routine, which includes not only open water swims but also two 90-minute water polo training sessions and a game each week. These activities have been instrumental in enhancing my cardiovascular fitness, an essential component for any swimmer, especially those who venture into the open waters.

The significance of cardiovascular endurance in swimming, more so in open water swimming, is paramount. In open water, where distances are long and conditions unpredictable, having a robust cardiovascular system is not just about performance; it’s about safety and endurance. My journey into open water swimming taught me that while technique and strength are vital, a well-developed cardiovascular system is the keystone for sustained performance.

Building this endurance requires a multifaceted approach. My regimen includes a blend of daily open water swimming, pool squad swimming and complementary training. The water polo sessions, both training and games, offer a dynamic and intensive cardiovascular workout. The nature of the sport, with its high intensity and quick changes in pace, serves as an excellent form of interval training. This has immensely contributed to enhancing both my aerobic and anaerobic capacity.

Long, steady swims that exceed my usual open water distances are also a mainstay. This not only builds endurance but also simulates the prolonged physical and mental exertion needed for open water swimming. I intersperse these with shorter, high-intensity intervals, mirroring the demands of water polo, to improve my speed and recovery time.

Strength training is another essential component (a topic I have blogged about earlier). A stronger body swims more efficiently, thus easing the cardiovascular load. I focus threes times a week on exercises like squats, lunges, Romanian Dead Lifts and core workouts to build muscle strength, which, in turn, supports cardiovascular health. However, I carefully balance strength and endurance training to avoid overexertion.

Nutrition, hydration, and recovery are the unsung heroes in building cardiovascular endurance. A balanced diet fuels my body for the rigours of swimming and water polo, while proper hydration, especially during long swims and intense water polo matches, is crucial. Rest and sleep are the cornerstones of recovery, allowing my body to rejuvenate and adapt to the demands of my training.

Essential Drills for Open Water Swim Success

Enhancing cardiovascular capacity can be greatly aided by performing targeted drills and sets that push your aerobic and anaerobic thresholds. These workouts are designed to increase endurance, improve heart and lung function, and prepare the body for the sustained effort required in open water swimming.

Note: These drills can (and should) be performed within a pool and the open water. You just need to use bearings such as the yellow-poles about 250m off many of the beaches in Port Phillip. They are usually spaced quite evening and can be used to provide a set distance for your drills. Using an Apple Watch or Garmin can provide you with your pace and distance as well.

One effective drill is the ‘Pyramid Set’. This involves progressively increasing then decreasing the distance of each swim while maintaining a consistent pace. For example, start with a 100-meter swim, then 200 meters, 300 meters, up to a maximum distance, before descending back down. Each segment should be swum at a steady, moderate pace, with short rests in between. This drill challenges the cardiovascular system by varying the intensity and duration of the effort, and it mimics the varying conditions of open water swimming.

Another drill I often incorporate into my training is the ‘Tempo Swim’. This involves swimming a set distance at a pace slightly faster than your usual open water pace. For example, if your open water pace is around 2 minutes per 100 meters, try swimming 400 meters at 1:55 per 100 meters. This drill helps in building cardiovascular strength and speed endurance, which is crucial for tackling long distances in open water.

For a more intense cardiovascular workout, ‘Interval Sprints’ are effective. This could involve swimming short distances, like 50 or 100 meters, at a high-intensity sprint pace, followed by a period of active recovery at a slow pace or complete rest. These intervals improve anaerobic capacity and help build a strong cardiovascular base.

‘Negative Split Sets‘ are also highly beneficial. In this drill, you swim a set distance, say 800 meters, with the aim of swimming the second half faster than the first. This helps in developing both endurance and the ability to increase pace when tired, a valuable skill in open water swims where pacing and energy management are key.

Incorporating ‘Open Water Simulations’ in the pool is another useful approach. This can be done by swimming long sets without touching the walls of the pool. For instance, swim a 1000-meter set where you turn in the middle of the pool instead of at the wall, mimicking the continuous nature of open water swimming. This not only builds endurance but also helps in adapting to non-stop swimming without the opportunity for rest that pool walls provide. (Trust me, this set really hurts and will really help your endurance!)

Lastly, ‘Breathing Pattern Drills’ are crucial. Try swimming with different breathing patterns, such as breathing every 3, 5, or even 7 strokes. This improves lung capacity and oxygen efficiency, key factors in cardiovascular performance. It also prepares you for the variability in breathing patterns that might be necessary in open water due to waves or having to sight landmarks.

Integrating these drills and sets into your training routine will significantly enhance your cardiovascular capacity, preparing you for the rigours of long-distance open water swimming. Remember, consistency and gradual progression are key, along with listening to your body to avoid overtraining.