How to Conserve Energy During Long Swim Races

30 May 2025

Swimming long distances is no joke. Whether you're competing in an open-water race or a grueling long-distance pool event, managing your energy is key to maintaining speed and stamina. If you burn out early, your performance will suffer. But don’t worry—there are plenty of strategies to help you conserve energy and keep pushing forward.

In this guide, we’ll break down the best ways to pace yourself, breathe efficiently, and use proper technique to ensure you don’t run out of steam before the finish line.

1. Master Your Breathing Technique

Breathing control is one of the most important aspects of conserving energy during long-distance swims. Every inefficient breath wastes oxygen and drains your endurance.

Bilateral Breathing

Bilateral breathing (breathing on both sides) helps distribute your effort evenly. Many swimmers have a dominant breathing side, but relying on just one side causes your stroke to become unbalanced. This imbalance increases fatigue over long distances.

A good approach is to breathe every three strokes. This method helps oxygen intake while keeping you streamlined in the water.

Deep, Rhythmic Breathing

Instead of taking short, shallow breaths, focus on deep, controlled breaths. Short breaths limit your oxygen intake and cause unnecessary muscle fatigue.

Think of it like running: If you sprint with tiny breaths, you'll gas out quickly. But if you take deep, full breaths, you'll sustain your pace much longer.

2. Find Your Ideal Pace

You wouldn’t sprint the first mile of a marathon, right? The same logic applies to swimming long races. Starting too fast will drain your energy early.

Negative Split Strategy

A "negative split" means swimming the second half of the race faster than the first. This pacing strategy helps you conserve energy early on, so you have enough left for a strong finish.

Start at a controlled, steady pace, and gradually increase your effort. Many elite swimmers use this technique to outlast their competitors who burn out too soon.

Know Your Stroke Rate

Your stroke rate (how many strokes per minute) should be efficient and sustainable. A stroke rate that’s too high will tire you out, while one that’s too slow could reduce your efficiency. Experiment in practice to find the perfect stroke rate that balances speed and endurance.

3. Optimize Your Stroke Efficiency

Your technique plays a massive role in minimizing energy expenditure. Small inefficiencies add up over a long race.

Focus on a High-Elbow Catch

The "high-elbow catch" technique allows you to grab more water with each stroke while using less energy. Instead of pulling straight down, bend your elbow early and use your forearm to pull through the water efficiently.

Glide More to Reduce Resistance

Many swimmers waste energy by rushing their strokes. Instead, focus on extending your glide phase with each stroke. This reduces the number of strokes you take, saving valuable energy.

Think of it like walking up the stairs—taking two steps at a time is far more efficient than sprinting up each step.

4. Streamline Your Body Position

Good body alignment reduces drag, making swimming easier and more efficient.

Keep Your Head in a Neutral Position

Looking forward too much can cause your hips to sink, increasing drag. Instead, keep your head in a neutral position, looking slightly downward. This helps keep your hips and legs in a high, streamlined position.

Engage Your Core

A strong core keeps your body stable in the water. Without core engagement, your lower body may wobble, which wastes energy. Imagine keeping your body as straight as a torpedo—tight and streamlined.

5. Kick Efficiently

Kicking can either be your best friend or your worst enemy in long-distance swimming. An aggressive, high-frequency kick will burn out your legs quickly. Instead, aim for a more relaxed, rhythmic kick.

Use a Two-Beat Kick

Many long-distance swimmers use a two-beat kick, meaning one kick per stroke cycle. This method conserves energy while still providing enough propulsion.

By contrast, a six-beat kick (three kicks per stroke) is more exhausting and better suited for sprints. Stick with a two-beat or four-beat kick to keep your legs fresh.

Kick From Your Hips, Not Your Knees

Your power comes from your hips, not your knees. Kicking from your knees wastes energy and creates unnecessary drag. Instead, engage your hips and keep your legs straight but flexible.

6. Draft Off Other Swimmers

If you're racing in open water or a crowded pool event, take advantage of drafting. Drafting is swimming directly behind or beside another swimmer to reduce water resistance.

How Drafting Saves Energy

The swimmer in front creates a small pocket of reduced resistance behind them. By positioning yourself in that pocket, you expend less energy while maintaining the same speed.

Think of it like cycling—riders in a peloton expend far less energy than those battling the wind alone.

Where to Position Yourself

- Directly behind another swimmer: This is the most efficient position, reducing drag by up to 38%.
- Beside and slightly behind: If you can’t get directly behind a competitor, swimming at their hip can still offer some drafting benefits.

Just be careful not to stay too close and disrupt their rhythm!

7. Fuel Your Body Properly

Your energy levels depend heavily on your nutrition and hydration before the race.

Eat a Carbohydrate-Rich Meal

Carbs are your primary fuel source for endurance events. The night before your race, eat a meal that includes pasta, rice, or another high-carb option to fill your glycogen stores.

Hydrate, Hydrate, Hydrate

Dehydration can sneak up on you in the water. Even though you’re surrounded by water, your body still sweats and loses fluids.

Drink plenty of fluids before the race, and if possible, consume small sips of an electrolyte drink during the event for sustained energy.

Consider Gels or Energy Drinks

For ultra-long swims, energy gels or electrolyte drinks can give you an extra boost. Many swimmers tuck a gel into their suit or take advantage of feeding stations during races.

8. Train Smart to Build Endurance

The best way to swim efficiently in long races is to train for them properly.

Include Long, Continuous Swims

Regularly practice long-distance sets in training to build endurance. If your race is 2,000 meters, try swimming 3,000 meters at a steady pace to prepare.

Interval Training for Stamina

While long swims build endurance, interval training boosts your speed and stamina. Mix in sets like:
- 10x200m at a moderate pace with short rests
- 5x400m at a slightly higher intensity

Combining endurance and speed work helps you sustain a strong pace over long distances.

Perfect Your Open-Water Skills

If you're racing in open water, practice in lakes or the ocean whenever possible. Sight regularly to navigate efficiently, practice swimming in a wetsuit, and get used to different water conditions.

9. Stay Mentally Strong

Long-distance swimming is as much a mental battle as a physical one. Staying focused and positive can make all the difference.

Break the Race Into Sections

Thinking about swimming thousands of meters can be daunting. Instead, break the race into smaller sections. Focus on reaching the next buoy, the next turn, or even just the next 50 meters.

Create a Mantra

Mantras help keep your mind engaged and positive. Simple phrases like "Strong and smooth" or "Glide and breathe" can keep your rhythm steady.

Visualize Your Success

Before the race, spend time visualizing yourself swimming smoothly and efficiently. Many elite athletes use visualization to boost confidence and reduce race-day nerves.

Final Thoughts

Conserving energy in long swim races is a game of technique, pacing, and strategy. By mastering your breathing, refining your stroke, kicking efficiently, and fueling properly, you’ll maximize your endurance. Remember, it’s not about going fast—it's about lasting the distance and finishing strong.

So, the next time you dive into a long race, swim smart, stay steady, and save your strongest effort for the final sprint!