Swimming: Why 50m Pools Are Harder Than 25m Pools

Is it harder to swim in a 50m pool?

Yes, for most swimmers, it is generally harder to swim in a 50m pool (long course) compared to a 25m pool (short course) due to the reduced number of turns, which impacts propulsion, recovery, and the balance of energy systems utilized.

The Fundamental Difference: Pool Length and Turns

The primary distinction between a 50m pool and a 25m pool lies in the number of turns required per given distance. For every 100 meters swum, a 50m pool demands only one turn, whereas a 25m pool requires three turns. This seemingly simple difference profoundly alters the physiological, biomechanical, and psychological demands placed on a swimmer. Understanding these changes is key to appreciating why long course swimming often feels more challenging.

Physiological Demands of Long Course (50m) Swimming

Swimming in a 50m pool places a greater emphasis on sustained effort and aerobic capacity, making it a more rigorous test of endurance.

• Endurance and Pacing: With fewer opportunities for a brief rest or change in momentum, swimmers must maintain a consistent pace for longer uninterrupted periods. This pushes the body's aerobic system to work harder and for extended durations, leading to a faster accumulation of metabolic byproducts if pacing is inefficient. The lactate threshold becomes a more critical factor in performance.
• Absence of Push-Offs: Each turn in a short course pool provides a powerful push-off from the wall, offering a moment of propulsion and a brief, albeit subtle, recovery for the active swimming muscles. In a 50m pool, these push-offs are halved, meaning swimmers must generate nearly all propulsion through continuous arm strokes and leg kicks. This significantly increases the muscular work required and can lead to earlier fatigue.
• Mental Fortitude: The longer stretches between walls can be mentally taxing. Swimmers must maintain focus, technique, and effort without the regular visual and physical cues of an approaching wall. This requires greater mental resilience and a well-honed sense of pacing.

Biomechanical Advantages of Short Course (25m) Swimming

Conversely, the shorter length of a 25m pool offers several biomechanical advantages that can make swimming feel "easier" or faster.

• Increased Push-Offs: The frequent push-offs from the wall provide significant propulsion. A strong push-off and streamline can allow a swimmer to cover 5-10 meters with minimal active swimming, conserving energy and maintaining speed.
• Rhythm and Momentum: Turns help maintain a swimmer's rhythm and momentum. The explosive action of the turn, followed by the glide, acts as a reset, allowing for a momentary break in the continuous stroke cycle and helping to prevent a complete loss of speed.
• Lactate Clearance: The brief period of reduced muscular effort during a turn and glide can assist in the partial clearance or redistribution of lactate from the working muscles, potentially delaying the onset of severe fatigue.

Energy Systems at Play

The different pool lengths influence the primary energy systems utilized during a swim.

• Anaerobic vs. Aerobic Contributions:
  • Short Course (25m): Due to the frequent turns and the explosive nature of push-offs, short course swimming often has a higher anaerobic component, particularly in shorter races. Swimmers can rely more on their phosphocreatine and glycolytic systems for bursts of speed.
  • Long Course (50m): The sustained effort required in a 50m pool shifts the energy system reliance heavily towards the aerobic system. While anaerobic bursts are still crucial for starts and finishes, the vast majority of the race demands efficient oxygen utilization to fuel continuous muscle contraction. This makes long course swimming a true test of aerobic endurance.

Impact on Training and Performance

Understanding these differences is crucial for both training design and race strategy.

• Technique Focus: In long course swimming, impeccable technique becomes even more critical. Any inefficiencies in stroke, kick, or body position are magnified over the longer distances, leading to increased drag and energy expenditure. Training in a 50m pool inherently emphasizes stroke efficiency and sustained power.
• Race Strategy: Race strategies differ significantly. In short course, optimizing turns and underwater dolphin kicking is paramount. In long course, consistent pacing, minimizing drag, and maintaining stroke rate over long stretches are key.
• Transferability: While training in both pool lengths is beneficial, a swimmer proficient in a 50m pool often finds the transition to a 25m pool easier than the reverse. The endurance and efficiency developed in long course translate well to short course, where the added turns provide opportunities for speed.

Who Benefits from Each Pool Type?

Both pool lengths offer unique benefits for different training goals and athlete profiles.

• For Endurance Athletes: Swimmers focusing on long-distance events (e.g., 400m freestyle, 1500m freestyle, open water swimming) will find 50m pools invaluable for building stamina, developing consistent pacing, and refining stroke efficiency without the interruption of frequent turns.
• For Sprinters/Technique Work: While sprinters compete in both, 25m pools are excellent for developing explosive power off the walls, practicing underwater dolphin kicks, and breaking down stroke mechanics into shorter, more manageable segments. The frequent feedback from turns can also aid in technique adjustments.
• For Beginners: Starting in a 25m pool can be less intimidating, as the shorter distances between walls provide more frequent "breaks" and opportunities for orientation.

Conclusion: A Matter of Perspective and Purpose

Ultimately, the perception of whether a 50m pool is "harder" is largely subjective and depends on a swimmer's individual strengths, training focus, and event specialization. However, from an objective physiological and biomechanical standpoint, the reduced number of turns in a 50m pool undeniably demands greater sustained aerobic effort, superior pacing, and increased mental fortitude.

While short course swimming offers advantages in momentum and brief recovery, long course swimming strips away these aids, forcing the swimmer to rely purely on their continuous propulsive power and endurance. Therefore, for most, swimming in a 50m pool presents a more profound and sustained physical challenge.