Swim a Mile in Your Pool

In Pool Tips by Swimming Pool Expert

Swimming a mile increases endurance and tones your entire body. It takes an average swimmer about an hour to swim a mile in a pool, and this endurance workout burns calories and helps you tone your body gently. Swimming targets all major muscle groups. You strengthen your back, shoulders, arms, hips, glutes, legs, and core. According to the Mayo Clinic, 60 minutes in the pool burns 423 calories.

So, How Many Laps Equals a Mile?

According to the United States Marine Corps, the size of the pool may determine the number of laps you can do. If you swim in a hotel, backyard, or other pool that falls outside these three standard lengths, you will need to get the pool measured. A standard measurement for hotel pools is 20 yards (0.02 km). If you swim in such a pool, you must record 88 lengths to swim one mile.

Get ready to work for those well-versed in IM and looking to improve their distance per stroke ratio. Use paddles, kickboard, fins, and buoy; you can isolate and focus on elements in your overall stroke. Whether it be your pull, kick, or body roll, it will make you faster in the pool.

swim a mile

Advice from experts

According to experts, you should approach a mile by dividing it into four sections: three 500-meter swims and a 150-meter finishing section. Swim the 500-meter part with decreasing effort, meaning you start strong and gradually swim slower. When you reach the final 150 meters, swim as hard and as fast as you can.

Training

To build the endurance for swimming a mile:

  1. Get in the water two or three times a week.
  2. Vary your workouts so that they include speed intervals rather than pure long-distance endurance.
  3. For speed intervals, plan workouts with 100-meter intervals.
  4. Run through each interval at a steady but intense pace, followed by 30 seconds break.
  5. Try to swim the mile with a constant effort without stopping. You should notice an overall increase in your speed over the mile.

One-Mile Exercises

The mile is a long-distance workout, and doing fewer pulls will save significant amounts of energy. To determine your average stroke count:

  1. Swim 200 meters at 90 percent of your maximum power and count your moves every 25 meters.
  2. Determine the average number of strokes you made per 25 meters, making it your baseline number.
  3. Focus on taking fewer strokes along the length of the pool by gliding past the water after your turns or taking more powerful strokes to allow for a longer glide.

Like any other exercise, consult first with your physician before starting any physical regime.  You don’t have to start swimming a mile, a quarter of a mile will suffice.

Let Platinum Pools be the pool builder for you.  We are always available to answer any questions you have and walk you through the building process.  Call us today at 281.870.1600, or visit our website for a free quote.