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Swimming Training for Better Endurance in Water | ALA

Improve Your Endurance in Water with Swimming Training

Swimming Training for Better Endurance in Water | ALA

Lifeguard classes help to improve swimming skills. The class is designed for children aged 6-11 and consists of eight one-hour sessions, with a maximum of four sessions per week. Each session will be a fun-filled, interactive and memorable experience where the children will learn new skills and develop their swimming abilities.

Swimming has been identified as an important life skill that can be taught from a young age. This is why the Lifeguard program aims to introduce children to the world of swimming through fun activities and games.

As a beginner swimmer, you will experience rapid progress at the beginning – that motivates and is fun. To keep it that way, it is worth taking a first look at special swimming training.

Pyramid Swimming For Better Endurance

Pyramid swimming is a great way to build your basic endurance. You can compare this to interval training, which is more about speed and strength. Pyramid swimming is more of a calm swim – the meters you swim are not aimed at speed, but at a distance over a longer period of time.

In our lifeguard classes, you start with a short distance and continuously increase the distance. This corresponds to an inverted pyramid. When you have reached the greatest distance, you swim “down” the pyramid again. You can decide for yourself which style you swim in and whether you want to change it in the meantime. You swim a little faster for short distances and slower for long distances.

For each course, stay at a pace where you can perform your technique appropriately.

Feel free to vary the length of your breaks. 30 seconds is normal – for starters, it can be a little longer. A classic pyramid for us professionals is 100m, 200m, 400m, 800m, 400m, 200m, and 100m in freestyle swimming.

Beginners can start with 50m, 100m, 200m, 300m and back again. But: Pyramid swimming does not depend on the style! So you’re welcome to breaststroke or vary it if that’s easier for you.

Improve Swimming Movement With Isolated Training

Isolated swimming training, in which you focus on individual muscle groups or movement sequences, helps to improve your technique. With isolated swim training, you can train individual muscles in your arms, legs or core. Or you just concentrate on a certain movement – when swimming, for example, it is often about rotating your arms, kicking your legs or pulling your arms. You use special gadgets for this – depending on your training goal and motivation.

In our lifeguard classes, we make sure that you can use the accessories to their full potential. To improve your swimming endurance you can make use of swimming accessories while taking your lifeguard classes.

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These products are specially designed to aid in the development of a swimmer’s endurance. Some of these products include the following:

Pull buoy: A pull buoy looks like a small styrofoam wave. You tuck it between your thighs while swimming to support your body in its correct position in the water and to keep your legs still for isolated training: now your arms have to do all the work.

This swim workout works for almost all styles, be it breaststroke or freestyle. Pull buoy is used to optimize your arms pull when swimming which is very helpful in increasing stamina and endurace in swimming.

Fins: Fins are a very useful product for swimmer’s training. The fins help a swimmer to stay afloat and at the same time provide extra propulsion. Fins can be used to train the body to move through the water and increase muscle strength. Fins come in a variety of sizes and shapes to suit the requirements of a particular swimmer.

Fins are designed to keep the feet steady and they also help to propel the swimmer in the water. Fins are available in two different styles. One is the hand-held style and another one is the leg-held style


Swimming is one of the best exercises that involve your whole body and especially the lower part of the body. The techniques described in this article will surely help you to build more stamina for swimming and a healthier and strong body. The lifeguard classes have a special focus on swimming while you train for other lifeguarding techniques.

The American Lifeguard Association (ALA) is offering lifeguard classes for more than three decades now and they include special swimming techniques for making you a stronger swimmer. If you are interested in joining a lifeguard class, we encourage you to feel free to contact us.