Around 5:00 p.m., you had an excellent time for your age. Additionally, swimmers with higher levels of ability and training may have faster times than those who are just starting out.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[250,250],'conditionandnutrition_com-banner-1','ezslot_4',699,'0','0'])};__ez_fad_position('div-gpt-ad-conditionandnutrition_com-banner-1-0'); For the complete data analysis of every swim time for all distances by age, gender and ability, check out this article with the overall average swim times. This makes you visible to boats and jet skis that might be on the water and serves as a floatation device to hold onto if you need a break or experience a cramp while swimming. Yes, there are times when it can be beneficial to work on conditioning outside of the water, but for most swimmers, building strength will yield the most significant returns. The ZYGOs also come with an app that provides guided swim workouts if thats something youre interested in. There are 1077 3200 times recorded and the 538th and 539th best times are both 11:24.16. The pool mile (1650 yards/ 1500 meters) and the open water mile (1760 yards / 1609 meters). What is the fastest mile ever run by an 11-year-old? Download the Zygo App for guided audio workouts, music, and more. Professional swimmers may have significantly faster times due to their intense training regimens and natural talent. Gary, Swimming for Parents ( Paperback / Softback ), Observations from a State Championship Meet, How to Improve Reaction Time on a Dive Start. Did 1500m in 35mins the other day, I like to think I could break 30mins in open water (no turns, breaks etc.). On average, across all age groups and abilities, males completed the mile swim in 37 minutes and 5.09 seconds, while females completed it in 38 minutes and 13.66 seconds. However, beginners may find swimming a mile challenging since they likely still lack the necessary technique and conditioning to swim efficiently. if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[250,250],'swimcompetitive_com-large-mobile-banner-2','ezslot_10',801,'0','0'])};__ez_fad_position('div-gpt-ad-swimcompetitive_com-large-mobile-banner-2-0');On average, across all age groups, males were 1 minute and 8.57 seconds faster than females across the mile swim. I think to be great, you have to be consistent. If youve not yet entered what are you waiting for? This is the average 400m time across men of all ages. In college, athletes often train all year long to improve their times. The average time for these athletes was about 2:43. Ive also had the opportunity to swim the event, except instead of doing 1 mile like a sane person, I did eight along with a couple of teammates and although my results arent anything spectacular, I thoroughly enjoyed the experience. Next time you're in the pool swim 400m (16 lengths of a 25m pool) or 800m (32 lengths of a 25m pool), time yourself and compare to the times below. There are usually about 10-20 people in each age group at races, so competition is high. Using equipment like fins and paddles is a great way to develop power in your stroke. Continue with Recommended Cookies. These times are really fast and will take years of training to achieve. Older men especially love the challenge of a distance race. On average it should take beginners anywhere from 40 to 50 minutes to swim a mile, while intermediate swimmers will be able to swim a mile in roughly 30 to . There are several other women who have run under five minutes, but they were not yet eligible to compete as girls or women at the time they set the record. If you can run 1 mile in 4 minutes, then you can run 1.25 miles (1.9 kilometers) in 4 minutes 40 seconds. For example, swimming a 100-meter freestyle in 70 seconds is fast, but swimming the same time using breaststroke or butterfly is extremely fast. To estimate how long you can run without stopping, divide your time by 7.5. The 800 metres is run over two laps of an outdoor (400-metre) track and has been an Olympic event since the first modern games in 1896. . Anything after 3:00 p.m. is OK. Once youve got your swimming technique down and youre in the pool consistently, its time to start working on some training specific to the mile swim. Fun Fact:It might shock you to know that the current world record for the mens and womens pool mile swim stands at an expeditious 14 minutes and 31 seconds and 15 minutes 20 seconds, respectively, held by Sun Yang from China and Kate Ledecky from the United States. Jis you guys swim fast. Average Time to Swim 700m Female. Read my article on how many laps is a good swim workout. In the younger age category,the body has likely yet to develop fully, and swimmers have had fewer years of training, resulting in slower times. The consent submitted will only be used for data processing originating from this website. Yes, this will be hard and tire you out, but youll also swim much faster. And really, its not. The average 800m swim time for men of all ages is 20:16. We and our partners use cookies to Store and/or access information on a device. Hi Terry, Directly display and track your laps, splits, set time, rest time, stroke rate, and more in your goggles with the non-intrusive heads-up display while swimming. Therefore, while the average time provides a useful benchmark, it should not be used as a definitive measure of an individuals performance. Maybe??? I also recommend incorporating some sprint and power swimming to work on your raw speed. You arent likely to stick to your training without a clear why. 1200-1600m Sets designed to improve aerobic fitness / endurance, 6 x 200 freestyle on 3min 45 sec solid swimming, 5 x 300m freestyle on 5min 30 solid swimming, 4 x 400m freestyle on 7min 30 sec holding around 6min 30 sec, 3 x 500m freestyle on 9 min solid swimming, Speed sets designed to improve speed over 800m, 8 x 100m freestyle holding under 1min 35 on 2min, 16 x 50 freestyleas 3 x 50 fast holding45 sec or under on 55 sec and then 1 x 50 easy on 1min 15sec, 2times the following 1 x 200 on 3min 30sec, 2 x 100 on 1min 45sec and 4 x 50 on 50sec then 200m easy on 5min. Gender. Arnold Rogers is an avid sports fan and player. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. The kickboard has a traditional design and is constructed from highly-durable 2-inch close-cell EVA foam. That said, if you have a couple of extra bucks you dont mind spending, the Apple Watch Series 8 would be my preferred choice. Slow and steady growth, as well as strength and speed endurance training, will get you there. This site is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. The average 800m swim time across all ages and genders is 22:46. 400 meters about 9 min. In a race, everyone starts off at the same time. An example of data being processed may be a unique identifier stored in a cookie. Over that time I have used many spikes from every Manufactureyou can think of. I've been back in the pool for a few months now but haven't been training seriously until the last 3 week. I specialize in swimming butterfly and my favorite event is the 100m butterfly with the 50m and 200m fly closely following. If that is the case push off each wall as hard as you can and get in the tightest streamline position you can ( search this on YouTube, essentially y. (similar for women too 800=1:53, 200=1:52) By that logic and 8min mile run is roughly the same as a 8min 400m fr. For most swimmers, this will be for interests sake. Below are not only the average and fastest times and speeds but also a target time for you in a swimming test. This tool combines both an age-graded calculator and a equivalent performances calculator into one. In addition, try for state times. You know that with this quicker-than-reality time you are likely to get a start close to the front, even though you know you are highly unlikely to achieve your estimated completion time. A decent time will be anything less than 2:20 to even qualify for the JV heats. Only thing that sucks is sitting behind slower mtb'er after a slow swim. men. Average Time to Swim 300m Female. There are other factors that will also come into play and may affect your resultsthings like whether you are swimming in open water or a pool, your age, and your gender. if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'swimcompetitive_com-medrectangle-4','ezslot_5',804,'0','0'])};__ez_fad_position('div-gpt-ad-swimcompetitive_com-medrectangle-4-0');Even as an experienced competitive swimmer, it looks quite daunting. This means eating slightly less each day or eating healthier foods that arent as calorie-dense. In addition, a diving start will be faster than a push start from the wall. Cheers Over the past decade, the 800 m has fast become one of the most watched events within track and field. Some of our partners may process your data as a part of their legitimate business interest without asking for consent. It can be frustrating being stuck in a lane behind slower swimmers and equally not much fun being constantly overtaken. Ideally, you want to work towards 4 x 200 on 3:30 swimming under 3min by Easter in preparation for the 800m. You might be thinking but we are training for distance swimming; shouldnt we instead be focused on improving our endurance? A world-class time is 3:56. After swimming wickedly skew and veering off track a few times, I finally reach the first buoy. He has been writing about various topics involving sports for over 10 years. That should give you an idea. and has swum for at least a month. I see people losing 10 pounds a month or more making simple but effective changing to their diet and exercise routines. As well as answering some common questions that you may have. I need to do my 800m pool swim in under 14mins. I would say that you can make improvements in all 3 areas technique, power and endurance. This calculator was designed for track and field distances, but it can also be used for ultra marathons, road races, cycling races, swim races, etc. This training will also help her avoid injury during races. var cid='3470789182';var pid='ca-pub-4023035370589877';var slotId='div-gpt-ad-conditionandnutrition_com-box-3-0';var ffid=1;var alS=1002%1000;var container=document.getElementById(slotId);var ins=document.createElement('ins');ins.id=slotId+'-asloaded';ins.className='adsbygoogle ezasloaded';ins.dataset.adClient=pid;ins.dataset.adChannel=cid;ins.style.display='block';ins.style.minWidth=container.attributes.ezaw.value+'px';ins.style.width='100%';ins.style.height=container.attributes.ezah.value+'px';container.style.maxHeight=container.style.minHeight+'px';container.style.maxWidth=container.style.minWidth+'px';container.appendChild(ins);(adsbygoogle=window.adsbygoogle||[]).push({});window.ezoSTPixelAdd(slotId,'stat_source_id',44);window.ezoSTPixelAdd(slotId,'adsensetype',1);var lo=new MutationObserver(window.ezaslEvent);lo.observe(document.getElementById(slotId+'-asloaded'),{attributes:true});Below is a complete break down of the average times it takes someone to swim different distances depending on their age, gender and swimming frequency. This will give you a good guide to what your estimated completion time should be. Total distance up to 3km last night and felt good. Simply put- to lose weight, you must burn more calories than you consume. Had all data been available, I most likely would have been able to analyze more than 100 000 swims. A good 400m time for a man is 07:28 . Understanding the implications of a pace clock and timing your swims gives you a better perspective on your swim efforts. Jarmila Kratochvlov set the Womens world record in1:53.28(1983). Great! The average 800m swim time for men of all ages is 20:16. 800 meters about 20 min. They force you to cover a certain distance within a specific time. This number isn't necessarily "decent" -- it's for a single swim that required years of meticulous training by a professional athlete. By improving your strength first, you are able to generate more power, swim faster for longer, maintain better stroke efficiency, and prevent injuries. A high school athlete might be able to finish first or second based on how early she can stay on the track. I am by no means a top swimmer. At the end of the day, it should come down to challenging yourself and swimming the best time you can. It seems like a simple question with an obvious answer, doesnt it? The average swimming speed for professional is 10 minutes. At the very least, under 3 minutes. The selection date is august 31st. An average swimmer can train every day of the week, but typically doesn't chase world records. Additionally, the time to complete an 800m swim can vary depending on whether it is done in a pool or open water.GenderMean Time (min)Standard Deviation (min)Male10-121-2Female12-141-2. I am very passionate about competitive swimming and love sharing everything I have learned about the sport. Find out who took home gold, silver and bronze in 2020. You are now armed with some great information to ensure we place you in the right wave. For example, if you are working on speed, you use a faster interval, but if you are working on aerobic conditioning, you can use a slower interval. well that is another story. But as mentioned, beginners and even intermediate swimmers may find it difficult. Usually, intervals arent a beginner technique and should only be implemented once youve built a decent base of swimming endurance and technique. Gary one more question If you would like to change your settings or withdraw consent at any time, the link to do so is in our privacy policy accessible from our home page.. Swimming a mile a day is a good target to aim for. But what exactly is a 2-beat, 4-beat, and 6-beat kick? My stroke rate is approximately 44-45 for 50 meters and average time is 58 seconds for a fast swim. Even at extreme ends of the spectrum, the difference isnt that large. As you get better at speed endurance, you can start thinking about half-marathons and marathons. The oldest person ever to run the mile was 90 years old when she did it in 4:38. Now that you have a broad overview of the average mile swim time, lets break it down based on your age group. How many lengths is 800m in a 25m pool? Male 200m Swimming Times. Privacy Policy. If you do that throughout a long season, by the end of the season, youre going to have come pretty far.. When timing your swim in a 25-meter pool, your time will be significantly faster than that of the 50-meter counterpart, as you turn more often. Heres What Research Says. We and our partners use data for Personalised ads and content, ad and content measurement, audience insights and product development. The Midmar Mile, which takes place annually in Pietermaritzburg, South Africa,is considered the worlds largest open-water race, attracting thousands of swimmers from all over the globe every year everything from recreational athletes to Olympic medalists. Swimming 800m is a challenging distance that requires endurance, technique, and speed. So Ive started this blog to help others find their ideal Track Spikes. Once I started taking athletics seriously, I started out participating in Decathalon going on to reach international level. What a good mile swim time is for you based on your swimming level. 200 meters about 4 min. There may be instances where swimmers switch strokes to break things up and give certain muscles a break. I analyzed the data from 67 278 open water mile swims completed over the past two decades, dating back to 2003. if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'swimcompetitive_com-leader-1','ezslot_9',698,'0','0'])};__ez_fad_position('div-gpt-ad-swimcompetitive_com-leader-1-0');The data was taken from the official results database of the Midmar Mile, which is publicly available online. Its short inclined blade and hydrodynamic slits enable high-frequency kicking, improving leg strength and power. years old. A 4-beat kick is when you kick twice during every arm stroke, and a 6-beat kick is (yes, you guessed it) when you kick three times during every arm stroke. Looking at men's world records the 800m run is 1:41.01 and the 200m fr is 1:42.00. You are already training your endurance and conditioning in the pool instead, spend your training outside of the water focusing on strength. A intermediate will swim an average 800m in 15 minutes for beginner its around 20 minutes or more. The consent submitted will only be used for data processing originating from this website. That said, when I say I analyzed 67 278 swims, I mean it. In general, average lap swimmers in . Marathon Swims arranges the participants dependant on the estimated swim times you give and the stroke you intend to use. Technique and 100 meter intervals. Marathon 10k 2hrs 33mins average (time to complete 400m = 6mins 08secs), Half Marathon 5k 1hrs 27 mins average (time to complete 400m = 6mins 53secs), 1k Challenge 0 hrs 16 mins ave. (time to complete 400m = 6mins 25secs). I need to do my 800m pool swim in under 14mins. A beginner swimmer has started swimming This table represents the age-group data for males. What Is the Easiest Stroke for Swimming 300 Yards? By age 12, most are running 5Ks (3 miles). Since swimming is low-impact, this is a very manageable distance to swim and will benefit your health. By 400 meters about 9 min. For this article, I am using an actual mile distance (1760 yards/ 1609 meters). Freestyle or the crawl stroke is the most efficient stroke and generally the fastest of the four competitive strokes. Make sure to have a dedicated portion of your workout directed towards technique work and swimming drills. You can swim other strokes during a 100-meter swim, but a decent time will change according to your ability with that stroke. The 50-meter pool is considered an Olympic-sized pool. Surprisingly, the average swim speeds reduce with the shorter distances swum. Girls' middle distance running starts around age 10. Continue with Recommended Cookies. Just enter your goal time, race distance, and your desired distance for splits. A 2 beat kick is when you kick once during every arm stroke (twice for one arm cycle, which is two strokes in freestyle). Use tab to navigate through the menu items. They are more likely to finish them anyway. if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'conditionandnutrition_com-narrow-sky-1','ezslot_14',804,'0','0'])};__ez_fad_position('div-gpt-ad-conditionandnutrition_com-narrow-sky-1-0');Overall, this data can serve as a useful reference point for swimmers looking to gauge their performance in the 800m event and set realistic goals for improvement. The average 800m swim time across all ages and genders is 22:46. That said, also make sure to include some body position kicking. I've been following a program I downloaded from the midmar mile website. So the problem is the technique or the power or the endurance or both? Here are some example sets for improving your endurance. If you would like to change your settings or withdraw consent at any time, the link to do so is in our privacy policy accessible from our home page.. All qualifying performances for the U.S. Olympic Trials (Track & Field) must be attained on a standard outdoor track (or on an indoor track, in the same event) in the period Tuesday, January 1, 2019 through Sunday, June 13, 2021. A "decent" time for an 800m should be close to 2:00 by the time you're running varsity in high school! . Once youve got your swimming base down, its time to supercharge it with dryland training. That is around average for "normal" people. For males, the average time for the 100m freestyle is between 2-3 minutes; for breaststroke it is between 2:30-3:40; and for backstroke it . There were two exceptions: Lornah Kiplagat, who holds the world record for the marathon, and Haile Gebrselassie, the long-distance runner who has broken many records over various distances.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'sportsmanist_com-medrectangle-3','ezslot_1',118,'0','0'])};__ez_fad_position('div-gpt-ad-sportsmanist_com-medrectangle-3-0'); So basically, if you can run under 2:50, you'll make the team. Average Time to Swim 500m Female. G day Gary, Yes, its essential to be fit and strong, but without proper swimming technique, you arent going to get very far. It all depends on your swimming level, technique, and general conditioning as well as a few factors that are out of your control, like age and gender. Here are some tips for improving your mile swim time. The topic has a lengthy historical background. If you are looking for some gear recommendations, my favorite swimming fins are the Arena Powerfin Pros: Quick summary: The Arena Powerfin Pro is a premium swimming fin made from durable 100% silicone material. When it comes to smartwatches for swimming, the Garmin Swim 2 or Apple Watch Series are always my go-to. (For men, it's approximately 2:452:50; for females, it's around 2:452:50.) If youre one of these people, youll be interested to know how you stack up against others your age. For most swimmers, swimming a mile shouldnt be too challenging. usual 1000m (sc) TT between 14:30 and 14:45, so I guess that would translate to ~7:00-7:15 for 500m. Without boring you with the details (which, if you are interested in learning about,you can read this article), it has to do with the fact that the 1500-meter swim is the longest Olympic swimming event. (Which can be heavily linked to naturalhormones like testosterone). After collecting data from various sources, we analyzed the average time it takes to swim 800m. Additionally, swimming in open water or in a pool with different conditions can also affect swim times. Suppose you have low proficiency in these areas in that case, you will likely be categorized as a beginner. This will give you a good guide to what your estimated completion time should be. Various reasons contribute to these differences. Many recommend using a 2-beat kick for distance swimming to conserve energy. Keep the shorter repeat sets going and the overall time will drop. A decent time for this distance depends on your skill, fitness and training. for at least six months. if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'conditionandnutrition_com-banner-1','ezslot_4',699,'0','0'])};__ez_fad_position('div-gpt-ad-conditionandnutrition_com-banner-1-0'); If you're looking for the best rowing machine, you'll want to choose one that is durable, easy to use, and provides a smooth and comfortable rowing experience. This is the average 800m time across women of all ages. These individuals can be classed as beginners. But at xterra I came out the water in 27 mins. Dryland training encompasses any training done outside of the water. The first aspect is to improve your endurance and aerobic conditioning. Many high school championship meets will place you in the top three if you run under 2:00. To calculate your age graded percent (often abbreviated AGP or AG%), we take your time and divide it by the world record time at that distance. Rest for 30 then repeat. Now we see more kids and adults wanting to take up the 800m. While the ZYGO swimming headphones dont currently support swim tracking (they will at some point in the future), they are a great way to spice up your workouts. if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'swimcompetitive_com-large-leaderboard-2','ezslot_6',697,'0','0'])};__ez_fad_position('div-gpt-ad-swimcompetitive_com-large-leaderboard-2-0');And so the mile swim (in short-course yard pools) was adjusted to more accurately reflect that. Stream music, podcasts, audiobooks, and more from any device directly to the innovative Zygo swimming headphones. We and our partners use cookies to Store and/or access information on a device. The Speedo Nemesis Contour Swim Paddle is suitable for all swimmers and has a unique contoured design for an enhanced feel for the water and correct hand entry. is considered the worlds largest open-water race, Another study published by Princeton University, study published in the Journal of Functional Morphology and Kinesiology, a decline in the physical performance of the body as it ages, how to improve your long-distance swimming technique, 9 Best Budget Tech Suits for Swimmers- Race Affordably, 10 Best Dryland Exercises for Butterfly Swimmers. Below are not only the average and fastest times and speeds but also a target time for you in a swimming test. For example, if a runner covers 1,500 meters in less than 17 minutes, that's very fast. By logging your workouts and reflecting on them, you can quickly identify areas that need work and find whats working well. my swim endurance sucks). What's the average time for an 800m swim? How fast do Navy Seals have to run 4 miles. We are compensated for referring traffic and business to Amazon and other companies linked to on this site.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'conditionandnutrition_com-banner-2','ezslot_3',121,'0','0'])};__ez_fad_position('div-gpt-ad-conditionandnutrition_com-banner-2-0');report this ad, link to Top 5 Best Indoor Rowing Machines 2023, Average Time it Takes to Swim By Age (Beginners), Table Below is the Average Time For Males By Age, Table Below is the Average Swim Time for Females By Age, Average Time it Takes to Swim By Age (Intermediate), Table Below is the Average Time For Males By Age (Intermediate). This site is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. This will teach you how to maintain orientation and stay on track when swimming. Thats a consistent lap, open water, in perfect conditions I look for something in that range. It is important to note that these times can vary depending on the level of the swimmer and the specific competition.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'conditionandnutrition_com-mobile-leaderboard-2','ezslot_13',805,'0','0'])};__ez_fad_position('div-gpt-ad-conditionandnutrition_com-mobile-leaderboard-2-0'); The study also analyzed pacing strategies used by swimmers in both 800m and 1500m races. In this article, I will be reviewing the best spin bikes on the market, including the Peloton bike, YOSUDA spin bike, NordicTrack Commercial Studio Cycle, Echelon Smart Connect Indoor Cycling Bike +, How many times have you said to yourself, I'm going to lose weight, get fit and healthy and have my dream body that I'm confident within? Let us know how we can improve using our Im a good swimmer and I currently swim this sort of time butI wish to improve. If you are comfortable swimming 8x200s, try adding a snorkel to make it more challenging, work on your technique, orimprove your breathing. To ensure accuracy, we only included data that met the following criteria: Based on our analysis, we were able to determine that the average time to swim 800m across all ages and genders is 20:46. We look forward to welcoming you to the #PoolOfChampions and the #UltimateSwim, Virtual Challenge returns, this time with an Ultra Marathon 50k, Women dominate Marathon Swims Virtual Challenge Results, BREAKING: New Outdoor Swimming Fee Announced. In professional sports, athletes can run faster than 2:00, but not many can go under 1:45. | Terms and Policies, Toyota-Specialized and Efficient Infiniti are 2023 KAP sani2c Champions, Toyota-Specialized makes a move on the Queens Stage of KAP sani2c, Defending champions secure the stage win at KAP sani2c Race 2023, Looking for a well specced allu ST trail bike, Knysna cycle tour 2023 - 48 KM Green route, All Include some kicking sets in your workouts to work specifically on your kick. Again, the speeds and equivalent times for shorter distance (400m) are listed ready for your swim test. Swim times are specific to your ability and goals, and when you advance, you should celebrate. After that, And many injuries later I am now just focusing on the Sprint events. However, individual swimmer times can vary greatly depending on various factors, and it is important to keep this in mind when analyzing swim times. His favorite part of his job is getting to meet other fans of sports who are interested in learning more about the world of sports through writing. Background: used to swim in HS and a bit in college (loooong ago), but max 200yds for competition (i.e. Did 2x1000m this morning with a very short rest in between. Losing weight is not just about how far you swim but more about your calorie expenditure. If youre entering Marathon Swims for the first time it is interesting to see the average times achieved in Marathon Swims 2017 by challenge distance. A timing of about 2:102:15 for males and 2:302:40 for females is required to even make the roster. Build up to do sets at 1:45 pace and you'll swim the 400 no probs. You can also add to these sets by using equipment or focusing on other aspects of your swimming. Another study published by Princeton Universityfound an average strength difference ranging between 21.48-29.33% on the low-end and 30.97-39.44% on the high-end between males and females across the three powerlifting movement world records, namely the bench press, squat, and deadlift. Various qualifying t. This is likely to be due to the better, faster swimmers taking on the longer distances, and hence recording faster swim times, despite swimming further. For an in-depth breakdown of this, consider reading my article onhow to improve your long-distance swimming technique.