{"id":344899,"date":"2019-01-04T14:01:04","date_gmt":"2019-01-04T21:01:04","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=344899"},"modified":"2019-01-04T14:01:20","modified_gmt":"2019-01-04T21:01:20","slug":"five-pointers-for-first-time-long-course-training","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/five-pointers-for-first-time-long-course-training\/","title":{"rendered":"Five Pointers For First Time Long Course Training"},"content":{"rendered":"

By Grace Nordquist, Swimming World College Intern. <\/em><\/strong><\/p>

Maybe you went on training trip with your team this winter break and had to adjust to a new pool. Training in a different pool in a new environment can often create challenges. Perhaps this break you experienced one of the biggest adjustments to a swimmer\u2019s environment – training in a long course pool. <\/p>

Training in a long course (meter) pool compared to a short\ncourse (yard) pool is quite the difference. As a swimmer, I\u2019m sure you can\nremember your first time making the switch. If you have yet to experience this,\nhere are some pointers for the first time you do.<\/p>

It Really Does Feel\nLONG<\/strong><\/h3>
\"under-water-body-long\"
Photo Courtesy: Instagram, @speedousa<\/figcaption><\/figure>

It\u2019s no secret that \u201clong\u201d course is indeed longer. If you\u2019re used to training in a 25 yard pool, one length is down and back. The first time you swim in a long course pool, it\u2019s going to feel so long because down and back constitutes 100 meters rather than 50 yards.<\/p>

Halfway down is when your body normally has a turn and thus some rest from the strain of the stroke you\u2019ve been training. Now, without that turn, it feels like your body hits a wall\u2026actually no, it\u2019s like your body wishes it hit a wall. <\/p>

With that, take advantage of when you do get a wall. Use those under-waters to give your arms a break and try to not miss the wall. Swimming all that way just to miss a turn is so much more frustrating when you\u2019re swimming long course. <\/p>

Kicking Is A Must<\/strong><\/h3>
\"kick-fins\"
Photo Courtesy: Instagram, @swimoutlet<\/figcaption><\/figure>

If you\u2019re one of the swimmers who has a weaker kick or tends to rely on your arms more, good luck. You\u2019ll quickly realize you need your kick to get you through the extra-long length. In fact, when you feel your body starting to slow down a little past where you would normally turn or finish, try and focus on keeping a strong kick. <\/p>

This strong kick will help you from dying in a set. Just like in short course, when your arms are tight and are failing you – kick harder. Some things may be different, but this rule stays the same when making the transition from short to long course.<\/p>

False Alarms<\/strong><\/h3>
\"flip-turn-green-suit\"
Photo Courtesy: Instagram, @speedousa<\/figcaption><\/figure>

One of the saddest parts in long course is when you think you\u2019re at the \u201cT,\u201d but really, it\u2019s just another mark from the yard pool lanes crossing over. This will mess with your head when you look up and still can\u2019t see the \u201cT\u201d and thought you were so close.<\/p>

A tip for helping with this is to find a landmark outside of the pool that you see when you breathe or one on the bottom of the pool while you’re swimming. If you\u2019re doing backstroke, assuming the pool has flags, you know the wall is coming. If you\u2019re doing a different stroke, a window or vent on the bottom of the pool that\u2019s located right before or at the “T” can help to orient yourself. Whether you think of it as, \u201cOh my gosh that land mark is so far away,\u201d or \u201cOkay I\u2019m almost to my mark, I can make it\u201d is up to you.<\/p>

Different Sets and Times<\/strong><\/h3>

Sprinters who may be used to swimming 25s will have a slight adjustment. You could still only be swimming down, but now it\u2019s going to be double the length. This goes for 75s, 125s and so on for any odd number of distance. Maybe your coach will have you do some breakouts to halfway (25) in the pool, but it\u2019s easier for the sets to be even numbered distances.<\/p>

If you\u2019re used to doing odd numbered sets, this will be different. Whether it\u2019s better or worse is for you to decide. But if you\u2019re one to forget what lap you\u2019re on, long course should help, because there are fewer to count.<\/p>

With the sets being different, the intervals will change as well. If you feel like you\u2019re swimming slow, it\u2019s because you are – at least compared to short course. There\u2019s a reason why you see on qualifying times 400 meters\/500 yards or different columns for long and short course. Swimming in a long course yields slower times than yards. Don\u2019t get to down on yourself when your times are much slower. It takes time to adjust, but you\u2019ll come to learn the time conversions and then be able to focus on making your new times and intervals.<\/p>

Short Course Feels\nLike A Breeze<\/strong><\/h3>
\"outdoor-swim-palm-trees\"
Photo Courtesy: Instagram, @swimoutlet<\/figcaption><\/figure>

After swimming long course, going back to short course will feel nice. Mentally, with it being a shorter distance, your brain will be happy. Even if you\u2019re still doing the same amount of swimming, the break you get on the turn makes all the difference. <\/p>

Just because it\u2019s shorter doesn\u2019t necessarily mean its better, though. Some swimmers, especially if their turns are not very good, excel in long course. The transition from short to long course might be challenging, but once you get used to it, you may find you actually like it more. <\/p>

If there’s one common theme throughout these long course training pointers, it’s to keep a positive mindset. If you tell yourself, “This is so long; this stinks,” or “I hate long course; I can’t do this,” then your long course swimming experience will not be a good one. Just like you would in a short course practice, tell yourself you can – and you will.<\/p>

All commentaries are the opinion of the author and do not necessarily reflect the views of Swimming World Magazine nor its staff.<\/em><\/p>","protected":false},"excerpt":{"rendered":"

By Grace Nordquist, Swimming World College Intern. Maybe you went on training trip with your team this winter break and had to adjust to a new pool. Training in a<\/p>\n","protected":false},"author":6858,"featured_media":111943,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[17],"tags":[70861,56028,57998,26254],"class_list":["post-344899","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-commentary","tag-grace-nordquist","tag-long-course","tag-long-course-training","tag-short-course"],"jetpack_publicize_connections":[],"yoast_head":"\r\nFive Pointers For First Time Long Course Training<\/title>\r\n<meta name=\"description\" content=\"Training in a long course (meter) pool compared to a short course (yard) pool is quite the difference. 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