Improve your Swim Training

Maximize your gains from training to become a better competitive swimmer.

With Knowledge Hub, develop a stronger understanding of how to train smarter and focus your workouts to hit specific goals. This is key to improving quickly and becoming a faster swimmer.

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Training for Short and Long Term Improvements

Creating a Winning Swim Training Plan

Periodization
Structure your training program so that swimmers achieve peak performance at their major competitions.

By periodizing and dividing training into macrocycles, mesocycles, and microcycles, you're optimizing training in both the short term and long term.
Injury Prevention
Being in peak athletic condition means staying healthy and injury free.

When mapping out your training plan, make sure changes in workout volume and intensity happen gradually over time. Sudden and drastic changes in training load increases risks of injury, which can lead to major setbacks.

Perfecting Stroke Technique

Minimizing Drag
Drag is your biggest enemy in the water. It acts as an opposing force against your forward motion, slowing you down in the process.

Good swimming technique reduces drag and enables you to move through the water with less resistance.
Increasing Propulsion
Because you're in the water and fighting against dragging, you can't muscle your way to a faster swim.

Increased strength and power only makes you faster if accompanied by correct form - proper technique ensures you're able to effectively use your strokes to gain forward acceleration.

Building Swim Endurance

Starting Slow but Staying Consistent
Increasing stamina takes time, and it's important not to rush into ramping up your training load.

In the short term, you'll feel fatigued and sore with higher intensity or longer distance workouts. But staying consistent, and gradually increasing load, will improve your fitness levels in the long run.
Switching Things Up
Swim at different intervals. Vary your sets between lower reps with longer distances, and higher reps with shorter distances. Try dry land or cross training.

Training at different heart rates by changing the distance, duration, and intensity of your workouts will break plateaus and increase your stamina over time.