Don't be afraid to take a short break on the side of the pool when you need it.
With its benefits as an aerobic and resistance exercise, there's no doubt that swimming is a powerhouse of a workout. When you're not able to make it through the workout without feeling a profound sense of fatigue, however, it could be a sign that you're not quite ready for the challenge. Swimming is a tough workout, and your fitness level may not match your ambition when it comes to time in the pool. Beyond your fitness level, your problem may stem from issues with hydration, nutrition or breathing.
Hydrate properly throughout the day, since dehydration can lead to muscle fatigue. The general rule is to drink half your body weight in ounces every day, but the American Council on Exercise (ACE) recommends that you drink 17 to 20 ounces in the two to three hours before your workout, another 8 ounces 30 minutes before and then 7 to 10 ounces every 20 minutes during your workout. Try keeping a water bottle at the end of the pool so you can get a drink when you want one.
Fuel your body properly. A healthy, balanced diet that includes lean protein, fruits, vegetables and whole grains is your best bet, but if you're finding that you get fatigued during the middle of your swimming workout, you could be experiencing a drop in your glycogen stores, or the amount of carbohydrates used for endurance activities. Try eating a snack containing whole grains and a small amount of protein and fat just before your workout, such as a granola bar, a banana with almond butter or a few crackers and cheese. If you're swimming for more than 30 minutes, keep an energy gel packet on hand to consume when your energy is getting low.
Control Your Breath
Take more frequent breaths while in the water. Not taking enough breaths can lead to greater fatigue, suggests a study published on the Swimming Science website. Try maintaining a pace in which you take a breath every two strokes. If it's difficult for you to do, flip onto your back or use a kick board, so that you'll be able to keep swimming while having your head above water.
Practice Deep Breaths
Practice a deep breathing technique when you're out of the water, as recommended by the "Swimming World" website. Lie on the floor with your knees bent and your feet resting on the floor. Inhale deeply and then purse your lips and exhale as deeply as you can, imagining that you're blowing a feather away from your mouth as far as you can go. Then inhale as deeply as you can and repeat the exhalation. The maximum inhalation and exhalation trains your inspiratory, or "inhalation," muscles and expiratory, or "exhalation," muscles to do more, suggests "Swimming World."
Ongoing Tiredness? See Your Doctor
If you're constantly tired throughout the day, it could be a sign that you're overtraining. Other signs include irritability, decreased appetite, insomnia and frequent illnesses. If you think this is the case for you, take a week or two off from your exercise routine and work on getting more sleep each night.