How can we train effectively and what can we do to improve our speed without compromising our technique and overall performance? Nicola Butler has your guide

In this issue we are focusing on swimming careers and a range of shorter distance goals within swimming. So how does this link with swimming in the pool? Most events this summer will be host a specific distance in open water, either through a triathlon, or a single open water swim. Some sprint triathlons still use an indoor pool or outdoor lido for their swim section, with a distance goal of around the 400m mark. Many single open water events will offer a series of shorter distance swims ranging from 250m – 1k through a series of loops or a long section.

You may also be training to become a Beach or Open Water Lifeguard, which requires you to swim 400m in a set time. With such a range of distances and goals, how can we train effectively and what can we do to improve our speed without compromising our technique and overall performance?

Speed: a simple formula that explains a lot

Swimming performance in both the pool and open water really does boil down to a simple formula:

Propulsive Force – Resistance = Acceleration

Propulsive force is the forward momentum you create with your arms and legs. Ideally, you need to generate more forward force or reduce resistance to go faster. Most swimmers focus on more power excessive pull and greater effort. Smarter swimming starts with minimising drag. The objective is to create less resistance to achieve more speed from the same amount of effort.

To swim faster and at speed, reducing drag is more effective than trying to increase power.

Now, to improve overall speed, let’s look at how drag occurs in the water and what drills, solutions and sets we can do in the pool to reduce this for shorter distance swims:

Friction drag: This is the water sliding across your skin or suit. It’s minimal, but at high speeds it matters. Solution – shaving key limbs, removing jewellery, wearing tight suits/swimwear and bullet hats.

Form drag: This is the shape of your body in the water. If your head is lifted and hips are dropped, then you’re pushing more water than needed. A long, narrow body moves faster in the water. Drill – practice tight pencil like positions in the water from pencil dives through to simple push and glides off the wall.

Wave Drag: This occurs at the surface. When you push water, you displace it and this results in waves. When you swim at speed, more waves are created. To minimise surface disruption, you must remain more streamlined in the water.

Set & top tips: Short distance sprint training

W/up – 200-400m: Easy as 50fc / 50bk

10-20 x 25m FC power sprints / rest 30 secs: Start from the wall and push off as hard as you can. Aligning the body into a narrow, pencil-like shape, extending arms overhead with hands stacked and locked, head tucked down, and core engaged to maintain a straight line. DO NOT KICK until you resurface (this is a drill). Then sprint as fast as you can with leg kick until you reach the wall. Try not to breath a lot over a 25m sprint. This drill set also helps you to practice sprinting from standstill or in deep water, which replicates many 400m swims/mass starts.

C/dwn – 200-400m: Easy choice stroke

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Simon Griffiths analyses the value of changing pace on long distance swims

In an open water swimming event, there are moments when it is advantageous to speed up.

Most obviously, if you race, your ability to sprint at the end may determine if you get to the finish line before your rivals. That’s true whether you’re aiming for a podium finish or trying to beat your friends and training partners.

But there are other scenarios too. If you’re using drafting* as a strategy, the person or people you are following may change pace suddenly. You will need to respond in kind if you want to hold your energy-efficient position in their wake.

Alternatively, if someone is drafting you, you may want to accelerate and break away from them.

At the start of races – this is perhaps more prevalent in triathlon than swimming – many people start out fast to try to establish a strong position in the pack. If you want to go with them, you need to be confident that you can sprint without completely exhausting yourself.

On long distance solo swims, you may think you could continue at a steady speed until you reach the end. But what if the tide is going to change and you need to reach a certain point before it does so or be swept away? Or what if you only have a short time window to cross a shipping channel? Given that there are multiple scenarios where you may need to change speed during a swim, it would make sense to practise it. Here are some suggestions.

Change of pace training sessions

1. Small group speed-play in open water

For this, you’ll need at least one other person of a similar speed to you. It’s better still in a group of four or five. If necessary, use some kind of handicap system to even out speeds. For instance, a slower swimmer could use fins or a wetsuit, while faster swimmers could wear drag shorts.

Take turns to be the ‘leader’. Swim together at a strong but comfortable pace for five minutes or so. The leader then changes speed for a few minutes and attempts to drop the other swimmers, who need to respond as best they can. As leader, you get to decide whether you want to gradually crank up the pace and break the will of your followers or go for a sudden sprint and catch them by surprise.

Regroup, change leader and repeat.

2. Pool training change of pace

Pick a training set with multiple repeats that you typically swim at an even pace: for example, 15 x 100m or 10 x 200m. Instead of doing these at a consistent speed, do the first one fast, pick a random one in the middle to do fast, and accelerate through the final three. Try to swim the others at a steady speed.

Notice how changing pace makes you feel and what impact it has on subsequent intervals. You need to pay attention to the clock on this one. Get to know yourself. Repeat this session several times to observe differences. If you start with an all-out sprint, how much does it affect your later swims? If you push hard in the middle, can you still accelerate at the end?

Getting a feel for these things will help you gauge your efforts in a race or challenge.

The matchbox analogy

I can’t remember where I came across this. It may have been from swimming and triathlon coach Fiona Ford in a cycling context. But it works for swimming (except that wet matches don’t light!).

Imagine your total energy potential for a swim is like a box of matches that you steadily burn through. If you speed up, you burn through them faster. For a sprint, you may burn three or four at the same time. When your box is empty, it’s game over.

Your energy is finite. Through practice, learn how its consumption varies with effort. Use your resources wisely.

Know yourself

Are you a swimmer who can sustain an effort close to maximum speed for long distances or one whose sprint speed is much faster than their steady pace? While this is trainable to an extent, you probably find you have a natural tendency one way or another. Make use of this in races. If, like me, you are relatively slow over long distances but can muster a decent sprint, try to conserve energy until the end. Draft as much as possible and unleash your speed over the final few metres. On the other hand, if you can sustain a high speed, your optimum tactic may be to grind the sprint out of the sprinters.

For those who are new to open water swimming or unfamiliar with the term, drafting is swimming in the slipstream of another swimmer, usually behind or close to their hip, and saving a significant amount of energy.

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Backstroke can be tricky in open water, but it’s worth the effort

I received an email from a reader last week asking for advice on backstroke. She loves to swim backstroke while watching the clouds and birds.

“It feels like a stroll after running practice,” she says. And could I advise on some gear and basic training?

Backstroke is perfect for relaxing and admiring the sky, whether it’s clouds, a full moon or a sunrise. It’s also relaxing and great to kickstart your recovery if you’ve done a long front crawl swim. Some swimmers talk about “unwinding their shoulders”.

I’m partial to backstroke as it was the stroke I raced as a child, although I prefer to race front crawl now.

Waving or drowning? Or swimming backstroke?

But backstroke has a problem in open water. In events and at some venues, it’s not permitted. The reason: if you get into trouble while swimming, you’re asked to roll onto your back, float, and wave your arms for attention. Swimming backstroke may distract the safety team from rescuing someone who might actually need rescuing.

Second, it’s harder to navigate on backstroke.

That said, backstroke is one of the four recognised competitive strokes for pool racing and several people have swum across the English Channel using backstroke. It’s a legitimate and pleasant stroke to swim, so how do you go about it in open water?

Check your venue

If you swim at a venue, check if they allow backstroke. If not, perhaps ask if they might consider it. They may be able to designate a location – perhaps near the exit point – where they are happy for you to roll over.

You can solve the navigation problem by turning onto your front every six strokes or so. You should be able to integrate this smoothly into your stroke with a bit of practice, but it may make you dizzy. Alternatively, find a friend to swim or paddle alongside you and guide you.

How to train

If you want to train on backstroke, rather than just unwind and relax, it’s probably easiest at a pool – although it can be done in open water with a guide. At a non-elite level, you can train as you would train for front crawl.

Swimming backstroke may also help your front crawl. Perhaps surprisingly, the catch (where you take hold of the water at the start of the stroke) in backstroke is similar to that in front crawl. However, you may find it easier to practice on backstroke as you don’t need to worry about breathing. Take your time to feel your purchase on the water. After your arm enters the water, push your elbow back and down so your arm bends to 90 degrees and your hand is facing towards your feet. Remember to press on the water with both your hand and your forearm.

As with front crawl, backstroke is swum with rotation. Rolling into the stroke reduces strain on your shoulder, helps you get in a better position to hold onto the water and engages your lats to add power to the stroke.

Try to keep your head still, low in the water and facing directly upwards. This will help you swim in a balanced, streamlined position.

Gear

There are no special gear requirements for backstroke. If you use a swimming wetsuit for front crawl, it should work equally well on backstroke.

If you use a tow float, you may have to pay attention to the strap. Have the waistband loose enough that you can easily swing it around to have the attachment point at your belly. If you’re flipping onto your front for sighting, flip back the same way rather than rotating fully, otherwise your tow float strap will loop around your legs.

I hope that helps get you started. There are lots of good reasons to swim backstroke, not least that you can relax, look at the sky and enjoy the view.

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Our new contributing coach Nicola Butler has passion for the pool and a lifetime of sporting prowess and experience. This month Nicola shares why it’s important to have a purpose for each pool session, and how to boost your speed and power in the water

Lacking speed and power in open water? The pool could be the answer…

At the beginning of 2025, I rediscovered my love for the pool after spending over 20 years out of competitive pool swimming. I was still coaching clients in the pool and enhancing their overall training regime with pool power sessions, open water endurance and strength and conditioning but I was deliberately missing the pool out of my own training regime after what I can only explain as having a personal negative energy and approach to the pool after spending my whole childhood training morning and night… up tumble, down tumble….! So, with my first master’s competition looming at the end of the month, how did I change my way of thinking, get back up to physical and mental speed in four months and enhance my open water swimming performance through being back in the pool?

Have a purpose or a plan for each pool session (mental performance)

If you just turn up to your local pool, hop in a lane and swim up and down a few times a week, the only thing benefiting is the leisure centre! Before each session, try and think of the reason you got out of bed at the crack of dawn and what you want to achieve from the session. It could be to improve technique, fitness, speed or simply completing a valid session that your coach has written but ask yourself – could I have gone faster, did I really try my best, what did I learn from the session?

If you dedicate your mind and body to purposeful training during your pool session time and finish knowing you achieved your objectives, then every session becomes more rewarding and enjoyable each time. This adapted approach to pool training will really aid your overall performance in open water sessions, too, making each session feel purposeful and beneficial. This is how I approach every pool session now. It’s not about ‘just turning up’ it’s about putting the effort into achieving those goals and targets to improve personal physical and mental performance. Obviously having a written session helps, a good community around you or a coach on deck for motivation so check out your local swimming club for a master’s section or online coaching.

Make every session varied yet focused (physical performance)

With the open water swimming season underway, why bother with the pool you ask? We can spend hours in open water looping 400m, 800m, 1km … and really boost our aerobic fitness but what about our anaerobic fitness and speed/power in the water? This is where the pool can really help improve overall performance in open water swimming, especially for those who may be doing an open water swimming competition.

Here is an example of how to train in the pool for sections of open water races that we really struggle with such as mass starts and sprint starts/finishes You can complete this session on its own or include it with some additional aerobic/technique work that you may already have planned:

1000m speed and power session – pull buoy, fins and clock/watch needed

• 200m with pull buoy breathing rhythm every 3,5,7 strokes continuously – last 50m power pull hard
• 8 x 50m as 30m SPRINT (power push and glide, no breathing for first 5m and last 5m in and out of the wall then cruise steady for last 20m) REST 20 secs and repeat
• 4 x 25m as Underwater FC kick with fins (no fins optional) – hold your breath for as long as you can underwater each length kicking as hard as you can. Rest 15 secs and repeat • BROKEN 100m – as 4 x 25 SPRINT with only 10 secs rest at each end – max effort
• 200m with pull buoy breathing rhythm every 3,5,7 strokes continuously – first 50m power full hard.

Top tip: Shallow water swimming – sharpens your catch

If you are on holiday, in a leisure pool or in the shallows of a gradual sloping beach then use the shallow water to force a bend in the elbow. This helps and encourages you to initiate a high elbow catch too.

Kit corner: pull buoy

If you haven’t got a pull buoy in your pool kit bag, then grab one straight away! They are easily purchased online at a range of shops. They retail between £8-£20 depending on the brand and size. You just need regular size to begin with. Here is why this is an essential piece of kit:

• The main purpose of a pull buoy is to increase buoyancy in the lower body, keeping your legs higher in the water. This allows you to focus on building upper body strength and refining arm technique. It can also help replicate the buoyancy from wearing a wetsuit in open water.
• You can focus on certain training techniques such as practicing proper hand placement, arm extension and pull, which all aid over all power and speed.
• Whilst maintaining a smooth rhythm and body position, natural rotation of the body can occur during each breath.
• Helps with utilising the core as the body works with the pull buoy to help strengthen and stabilise the body.

Nicola’s passion for sport, health and fitness began from a very young age. She works, trains, coaches and swims on the Norfolk/Suffolk border and operates Peak Fitness and Training and Peak Open Water Sports across the East Coast. You can contact her at: peakopenwatersports.com

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In May, inland water temperatures in the UK start reaching the point where longer open water swims are possible, if not yet comfortable. It’s a good time to take your training outside and start increasing your time in the water. Here are a couple of things you could try. 

An outdoor training session

When you swim outside, it’s tempting (and enjoyable) to settle into a steady speed. I often do. Your rhythm is no longer disrupted by frequent turns. There’s space. It’s a calming, zen-like experience. You swim peacefully and go home refreshed.

I wouldn’t blame you if you chose to swim like this every time you swam.

But if you want your swims to provide more effective training, you would benefit from adding structure. If you do this well, you might find you enjoy your session as much (or perhaps more) than doing a steady swim.

It’s best to create your own session to suit your goals and where you swim but here’s a suggestion to get you started.

Warm up: 5 to 10 minutes: Allow yourself time to adjust to the water temperature. Assuming you’re going to swim front crawl, make sure you are comfortable with your face in the water before increasing effort. Swim slowly. Pause if you feel yourself getting breathless. Cold water shock is still a threat at this time of year.

Sighting practice: 5 to 10 minutes: Navigation is a core open water skill. The straighter you swim, the quicker you’ll be. Swim at a steady pace and lift your head to look forwards every 4 to 10 strokes. Focus on keeping your head low (eyes above the water only) and maintaining your momentum. Try to fit the sighting action seamlessly into your stroke.

Main set: 10 minutes plus (depends on water temperature): Fartlek swimming: use buoys, landmarks or a timer on your watch as triggers to change pace. Swim between marks at one pace then smoothly accelerate or decelerate for the next section. Try to find at least three distinct gears (e.g. steady, fast, sprint).

Cool down: 5 minutes: Relax and look around. Swim on your back (if it’s allowed) and look at the clouds. If you’ve been wearing a wetsuit, take it off and enjoy the cool water on your skin.

A Channel swim relay qualifier

To take part in an English Channel relay swim, you need to prove your ability through a qualifying swim. The exact rules depend on which organisation you swim with. If you’re looking for challenge, even if you are not booked for a relay, it’s a good way to test your endurance and cold water tolerance.

May will be a good time to do this in many inland lakes as they will be approaching the required temperatures. Shallow lakes could already be too warm if we have a spell of sunny weather. Meanwhile, the sea in Dover in May will only be around 12oC – suitable for only the most cold-hardened swimmers.

For the Channel Swimming Association (CSA), you need to complete a 2-hour swim in water of 60o Fahrenheit (15.6o Celsius) or less. The Channel Swimming & Piloting Federation (CS&PF) asks for a 1.5-hour swim followed by a break of between 1 and 1.5 hours and a second swim of 1 hour, in water of 61oF (16oC) or less.

For a bigger challenge, you could attempt a 6-hour swim, which is the qualifier for a solo crossing.

These qualifying swims need to be completed without a wetsuit, in a standard swimming costume and wearing only a single swimming cap. Due to the risk of hypothermia, you should only undertake a swim like this under the supervision of someone with appropriate expertise and experience.

Early season swimming tips

The air and water can still be cold, even if the sun is shining. Cold water shock and hypothermia are risks at this time of year. Take care entering the water and be aware of your temperature. Bring extra layers for dressing afterwards. If you are preparing for a marathon swim, consider doing your endurance training in the pool for a while longer.

You may find your wetsuit feels tight when you bring it out of winter storage. This doesn’t necessarily mean you’ve put on weight. Neoprene can lose elasticity when stored but this should recover with use. Also remember that you are not accustomed to the wetsuit having not worn it for a few months. It should feel great again after a couple of swims.

Don’t go crazy. You have the whole summer ahead of you for longer swims. Take your time reacquainting yourself with outdoor swimming. Your neck and back may feel uncomfortable initially due to sighting. Swimming in cooler water or in a wetsuit may feel odd. You shouldn’t expect to pick up exactly where you left off at the end of last summer.

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Outdoor swimming coach and endurance swimmer, Rowan Clarke, tests Speedo’s new swim fins

Advertorial

Have you ever swum in fins? You get to feel what seals and dolphins must feel – the water rushing past you as you glide through, powered by your flippers.

Other than giving you super-human speed, swim fins are brilliant for training and exercising. I put on the brand-new Speedo x DMC Super Fins, which are designed for fitness in the pool and outdoors and took them swimming – and here are my top 9 reasons why swim fins are brilliant for training.

1. You can swim faster in swim fins

As I mentioned, swimming at dolphin speed feels amazing. But there are good reasons to swim faster – especially in open water. You can cover more distance more quickly, for starters. That might make you feel more confident, keep up with friends or a pod who swim faster, or complete a route more quickly. For example, I wore my Speedo x DMC Super Fins to swim a set loop at my local quarry more quickly as the water temperature was still in single figures (and giving me brain freeze).

2. They warm up your legs

Before we get into kicking technique, we can use swimming fins to warm up our legs. Your quads (thighs) and glutes (bum) are the biggest muscles in your body, so warming them up is really important – especially in cold water. The extra resistance you get from swim fins helps get these muscles working. Use soft silicone fins like the Speedo x DMC Super Fins to avoid getting cramp.

3. They improve your kick

If you swim front crawl, your kick only accounts for 80-90% of your propulsion. But your kick is still very important. Swim fins help you have a narrower, more efficient kick that comes from your hips – read Simon Griffith’s guide to better kick technique here. The Speedo x DMC fins are unique because they have a V-rail for “correct kick torque”. That means that they help your legs and feet rotate with your body during a kick, generating forward motion and reducing drag. 

4. They help improve your body position

Talking of reducing drag, swim fins help you get a better body position. This is because they increase the surface area of your feet, creating more power when you kick, lifting your legs and making you more streamlined in the water.

5. Swim fins power up your workout

I don’t know about you, but I can be super lazy with kicking, especially when I’m swimming a long, leisurely swim. When I swim in the Speedo x DMC Super Fins, I notice a huge difference in my swim fitness. This is because your legs get a real workout in swim fins from the increased resistance and powering those big quad and glute muscles. So, if you’re short on time (and the water is still cold), swim fins will give you a higher intensity workout.

6. They make your ankles more flexible

Your ankles probably aren’t the first body part you think about when swimming, but flexible ankles mean more fluid kicking motion in all swimming strokes. If you’re a breaststroke swimmer where the kick is 80-90% of your propulsion, kicking in front crawl or front paddle wearing flippers will help your breaststroke kick too.

7. Swim fins help you practice skills at speed

When you’re practicing technique and swimming skills, you have to swim much slower than usual. But when you power up with fins, you can master those skills at speed. For example, I was practising breathing in choppy waves in slow motion. So, I popped on my Speedo x DMC Super Fins and moved faster while practising so that when I was swimming for real, I was a dab hand and getting in that breath.

8. Swim fins take the pressure off your shoulders

Like a lot of swimmers, I suffer from shoulder injuries. I love being able to swim front crawl with less pressure on my shoulders. It feels good to concentrate on moving my arms correctly through the water without the full pressure of pulling myself up and down the pool.

9. Swim fins add variety to your training

This is my last point, but it’s one of my favourite reasons for using swim fins. Swimming can get boring, especially in the pool. So, mixing up your training session or outdoor swim by adding a pair of fins is fantastic for your mind as well as your body. Don’t use them all the time – you don’t want them to become a crutch. Instead, add sets of lengths wearing fins or use them outdoors when your motivation needs a boost.

About the fins

Speedo x DMC Fins range has four sets of fins for different types of swimming – all with that patented V-rail that I mentioned earlier. I tested the Super Fins, which are designed for swim fitness for all swimmer levels in the pool or outdoors.

They come with a clip and carabiner so you can easily attach them to the outside of your bag. This makes you look super pro, but it also means they can drip-dry after your swim.

They’re really comfortable to wear with or without neoprene swim socks. What impresses me the most, though, is how soft the blades are compared to other fins. The power they gave my kick was wonderful, but my legs didn’t get fatigued at all. Plus, I’m prone to cramping in my calves, but I was completely cramp-free – even in water that was 7.5˚C.

Speedo x DMC Super Fins in Green/Yellow RRP £50

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With the first open water events not long away, now is a good time to refresh your open water skills, which you can do in a pool

For northern hemisphere swimmers, spring is approaching, bringing the possibility of longer outdoor swims. However, natural water temperatures are still too low for meaningful training. We might enjoy slightly longer dips outdoors than we could in mid-winter, but for training, a heated pool is still the best option.

With the first open water events less than two months away (or less if you’re travelling) now is a good time to refresh your open water skills, which you can do in a pool.

Integrate into your current training

As discussed in our Jan/Feb issue, whatever your swimming goals, there are benefits to both sprint and endurance training, although the balance between them will vary. The easiest way to start working on your open water skills is to incorporate them into the training you already do.

Navigating and sighting

Navigating in open water is the ability to get where you need to efficiently. The key subskills are sighting – so you know where to go – and swimming straight. You can practise both in the pool.

Sighting requires lifting your head, engaging neck muscles, and altering body positioning, which can strain your lower back and hip flexors.

If you get to your open water event and you haven’t practised sighting, not only might your skills be rusty, but the relevant muscles may be out of condition. Some sighting practice in the pool now will pay dividends later.

A simple trick is to place a water bottle or marker at the end of the pool and try to spot it as you’re swimming towards it. Repeat once or twice every other length.

Swimming straight

Maintaining a straight line in the pool is easy. Follow the lane lines or markings on the bottom of the pool. Take away these cues and you may find you quickly head off course.

The micro adjustments we make in the pool to keep swimming straight are mostly subconscious. We therefore frequently think we can swim straighter than we do.

You can’t replicate open water conditions and test how straight you swim in the pool but try to raise your awareness. Test yourself (when safe) by closing your eyes for a few strokes. Consider if your swimming stroke might be lopsided, especially if you are a single-sided breather. Even if you only breathe one side in a race, practise breathing on the other in training to improve symmetry. Small improvements in the pool can make a big difference outside.

Speed variability

While long distance swimming is predominantly a steady state activity, there are times when being able to change pace is an asset. This is especially true when you race in open water if you’re swimming in a pack. Open water races tend to start fast, then slow down. You sometimes get a change of pace after a turn. And who wouldn’t want to unleash a sprint for the finish?

To improve these skills, practise changing pace in the pool. Can you swim half a length fast, then settle into a slower but still strong pace while recovering your breath? Or accelerate in the middle of a swim, hold a faster pace for 30 to 60 seconds and then drop back to your steady pace? How much can you wind up your pace for a blistering sprint finish?

Doing this will not only improve your physical capacity to utilise pace change as a tactic but will heighten your awareness of pacing and what you’re capable of.

Drafting

You can only practise drafting with other people, and only with their consent. Don’t annoy the people you swim with by following them too closely down the pool. However, if you do swim with other people, you may be able to persuade them to allow you to practise drafting, and you can return the favour.

When you practise drafting, try to do it by feel rather than sight. I don’t mean you should touch the person in front’s feet to gauge distance but feel the movement of the water and how that changes depending on how close you get. It’s better to do it by feel as looking forward disrupts your stroke and you may not always be racing in clear water. As a bonus tip, try combining sighting and drafting practise.

It’s not the real thing… yet

No amount of pool swimming will fully prepare you for open water but a little preparation will go a long way. Start now to be ahead of the curve for when the water outside is warm enough for longer swims.

Further reading:

• How to sight in open water
• Take your front crawl outside
  

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Jason Tait explores the importance of rest – an often neglected but vital part of a swim training session

When coaches design a swim session, rest periods are calculated based on the workout’s goals, the type of training, and available pool time. However, swimmers often overlook rest, shortening or skipping rest periods or taking longer breaks than necessary. Both habits prevent you from gaining the full benefits of the session and limit your development as a swimmer.

What are rest periods and why are they important?

Rest periods refer to the planned time between swim efforts during a set. They allow your body to recover, helping you maintain technique and speed throughout the session. Proper rest helps pace your energy systems and avoid premature fatigue, enabling consistent performance across the workout.

Why ignoring rest intervals is suboptimal

1. Skipping or reducing stated rest periods If a session calls for 20 seconds of rest, skipping or cutting it short can lead to early fatigue, slower swimming speed, and poor pacing. In a coached group, this disrupts the lane’s flow, creating issues for other swimmers.

FIX: Stick to the planned rest intervals, even if you feel capable of pushing through without stopping.

2. Taking excessive rest: On the other hand, resting longer than recommended reduces intensity and effectiveness. Training is meant to challenge you, and too much recovery undermines the workout’s goals.

FIX: Stay on track with the stated rest, even when it feels tough. Pushing through fatigue while maintaining form is a key to improved fitness.

How coaches calculate rest periods

Rest periods aren’t random; they are designed with specific session goals in mind. Different training types require different rest durations:

1. Technique and drill sets Rest periods are typically 10-30 seconds. This allows you to focus on technique and maintaining form, without rushing between efforts, helping you mentally and physically prepare for the next swim and giving enough time to change swim training aids as needed.
2. Threshold or aerobic endurance sets: In endurance-based sessions, rest periods are shorter, usually 5-20 seconds. These short breaks help maintain your heart rate and stamina, training you to swim longer distances at a steady pace.
3. Anaerobic or sprint sets: High-intensity sprint sets or maximal effort sessions require longer rest, typically 30-60 seconds, or even 1-2 minutes for an all-out sprint set. This allows full recovery so you can hit maximum effort on the next repetition.

Different types of rest intervals

Coaches use various methods to structure rest periods. Understanding these approaches helps you maximise your training:

1. Interval-based rest
   This is common in group training. For example, a 10x100m on 2 minutes means if you finish in 1:45, you get 15 seconds of rest before starting again. If you swim faster, you get more rest; slow down and you get less. This helps maintain pacing and push your limits.

There are two main ways I use to determine these swim and rest times. The more traditional approach is to give every swimmer in the lane the same swim and rest time, based on an assessment of the average ability. This keeps the swimmers working together but faster swimmers may get more rest than they need and slower ones get less.

The alternative is to use individualised intervals based of each swimmer’s threshold pace or Critical Swim Speed (CSS). In this case, a swimmer covering each length of a 25m pool in 20s might be set a 20s rest interval, while one taking 25s per length would get 25s. These sets can be managed to fractions of a second using a Finis Tempo Trainer.

2. Fixed rest interval:

In this method, rest periods are set at an exact time. For example, take 20 seconds rest after each 100m, regardless of how fast or slow you swim. This approach ensures strict timekeeping and consistent recovery for all swimmers but can cause problems with lane dynamics.

3. LIFO (Last In, First Out): The last swimmer in a lane finishes the repetition, and the first swimmer starts the next one. This helps maintain lane organisation and encourages teamwork. A variation might be “go on third swimmer”.
4. Regroup periods (RG): Ideal to use in a coached group, generally occurring at the end of warm up or specific block of work. All swimmers stop and regroup before starting the next part of the session together. It helps keep the lane in sync and allows the coach to address the group with session or technique specific instructions.

Adjusting rest for different ability levels

Not all swimmers are at the same fitness or ability level, so rest periods must be adapted. Use the above guidelines but make adjustments for less experienced swimmers who may need more recovery or those coming back to swimming after a break.

Rest is part of the plan

Rest periods are just as important as the swimming itself. They allow you to recover, maintain form, and push your limits in a controlled way. When your coach sets rest intervals, it’s with specific goals in mind, such as enhancing technique, building endurance, or increasing speed. Skipping or extending rest changes the session’s outcome, so stick to the plan for the best results. Remember, it’s not just what you swim that matters. How you manage your rest is equally crucial!

Jason Tait is the founder and head coach of South West Swim: southwestswim.co.uk

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Swim Smooth coach Paul Newsome shares how to build a flexible training plan for when you don’t have an event on the horizon

When you don’t have an event on the horizon, it’s easy to let your swim training drift. Without the pressure of a specific goal, how do you stay motivated, maintain fitness and ensure you’re ready for future challenges? The answer lies in constructing a sustainable, flexible training plan that keeps swimming engaging while laying a solid foundation for performance.

Here’s how to stay swim fit during these ‘in-between’ periods.

Mix up your sessions

Variety in training keeps things fresh and develops all aspects of swimming fitness. Alternate between:

• Speed work: Short, high-intensity intervals (e.g. 50m or 100m sprints).
• Threshold sets: CSS-focused intervals, like 10x200m at CSS pace with a short rest.
• Endurance swims: Steady-state sets like 3x1000m to build aerobic fitness.
• Technique work: Sessions focused on drills, such as Swim Smooth’s Javelin Drill or Scull #1 depending on your technique focus.
  For inspiration, the Swim Smooth GURU’s Session Roulette offers a fun way to mix technique, fitness and open water sessions when you’re unsure what to do.

Fine-tine your CSS pace

Tracking and refining your CSS pace is vital for maintaining fitness. Regular tweaks to your pace keep your training progressive and aligned with your improvement.

You can make these calculations manually or use the CSS Tweaker tool in the Swim Smooth GURU after key sessions to adjust your targets based on performance. Over 10 weeks, these incremental adjustments yield significant gains in speed and confidence, based on the premise of ‘marginal gains’ popularised by Team SKY Head of Cycling, Sir Dave Brailsford.

Prioritise consistency

Without an event, consistency is key to maintaining fitness. Aim for 3-4 sessions per week, balancing quality and variety. If time is tight, focus on targeted sessions, such as CSS intervals or technique-focused swims, to maximize impact in less time.

I’m literally sat at the airport here in Perth about to board to head to the US & Canada for a wonderful family Christmas vacation, however, at the top of my mind (rightly or wrongly!) is how I’m going to try and stay fit over these four weeks, and the secret is not going to be the occasional mammoth session, but regular, shorter sessions to keep ticking over!

Build open water skills

Even in the pool, you can practice open water skills like sighting, drafting and breathing patterns. For example:

• Add sighting every sixth stroke during a 200m set.
• Swim with a partner to practice drafting.
• Alternate breathing sides to simulate open water conditions.

Our Saturday ‘Stoic’ Pool Session here in Perth aims to add in these elements within the session. Doing so, makes the sessions fun and engaging no matter what point someone is in their train/recover season cycles.

Make it engaging

Staying motivated without a goal can be tricky, so focus on making training enjoyable. For instance:

• Challenge yourself with personal goals, like hitting new pace milestones or completing new drills.
• Swim with a squad or friends for added motivation and accountability.
• Track your Stroke Insights℗ scores in the Swim Smooth GURU to see how your technique is improving.
  Gamified training, like Swim Smooth’s approach to stroke improvement, makes every session rewarding and measurable.

Test your fitness regularly

Without an event, periodic testing keeps you on track. Use timed swims like 400m, 1000m, or even a mile to measure progress and identify areas for improvement. These benchmarks provide valuable feedback and keep training purposeful.

Be ready for anything

A flexible plan allows you to pivot towards an event with confidence. If you spot a challenge 4-6 weeks out, adjust your training focus:

• Sprint events: Increase speed-focused intervals.
• Middle-distance swims: Emphasise threshold work and pacing.
• Long-distance challenges: Build endurance with longer sets and back-to-back sessions.

When you keep yourself ‘ticking over’ at a level where you’ve got consistency and routine without necessarily ‘mega miles’, you’ll be surprised how quickly you can raise your game in those 4-6 weeks with just an extra little bit of focus.

All up…

Swimming without a specific event is an opportunity to explore and maintain fitness at your own pace. By mixing session types, refining your CSS pace and embracing variety, you’ll stay ready for whatever comes next. Tools like the Swim Smooth GURU guide and inspire you, but your consistency and curiosity are what keep you moving forward.

Whether your next challenge is a sprint, marathon swim or simply staying healthy, the baseline fitness you build now will set you up for success. Keep swimming, stay curious, and be ready for anything. Have a great start to the New Year!

Swim Smooth GURU and Stroke Insights℗ are now available on 100+ Garmin devices.

Get personalized feedback to help yourefine your technique and swim specific fitness to achieve your swimming goals more quickly. See swimsmooth.com/guru for more details.

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There are lots of benefits to swimmers from land training, even if you never race

Elite swimmers do a lot of training on land. To swim as fast as they do requires strength and mobility as well as great swimming technique. But recreational swimmers can also benefit from land training, and not just to swim faster. We asked fitness expert and strength and condition coach Eryn Barber from the Fitness Group to tell us why we should also train on land, and what we should prioritise.

Swim With Confidence: The Benefits of Land-Based Training

What is land-based training?

Land-based training refers to exercises performed out of the water to improve swim performance. This type of training is usually designed to improve strength, stability, mobility and endurance. It should be performed alongside your time in the water to help you get better at swimming. 

Why do swimmers need land-based training? 

You love swimming, so why would you spend time out of the water exercising? Well, because cross-training can hugely benefit your ability to swim well. Not only elite swimmers or those looking to compete, but everyday recreational swimmers can also benefit from strength work. If you want to feel more confident and swim with ease, land-based training can help. Other benefits include:

Decreased injury risk: Although swimming is a low-impact sport, the repetitive nature of the movement can put you at risk of repetitive strain injuries, especially in the shoulders. Approximately 47-80% of competitive swimmers gain a shoulder injury at some point in their career. So, it’s important to incorporate shoulder strengthening exercises into your training that will reduce the likelihood of overuse causing stress to your muscles and tendons. 

Increased strength: Getting stronger out of the water means you’ll be stronger in the water. As a result, you’ll have a more powerful stroke and increase your stroke length, which leads to speedier swimming. However, even if performance isn’t your main goal, increasing your strength will make swimming more comfortable and give you greater confidence in the water. 

Improve stamina: Muscular endurance is another aspect of swimming that land-based training can improve. If your muscles are equipped to withstand the resistance of water for longer periods, you’ll be able to spend more time swimming, doing what you love.

Increased mobility: To swim well you need good shoulder mobility. But as well as improving your swimming ability, having better mobility can make a difference to other things, such as getting in and out of the water. It might seem like a small issue, but it can have a huge impact on your confidence. 

Muscles used in swimming  

One of the biggest benefits of swimming is that it’s a full-body sport. This makes it a great workout for overall strength and improving your cardiovascular health. The key muscle groups engaged when swimming include: 

• Latissimus Dorsi (back muscles)
• Trapezius (upper back muscles)
• Deltoids (Shoulders)
• Pectoralis major and minor (chest) 
• Core 
• Glutes 

When planning your land-based training, focus on movements that target these muscle groups. This makes the workout specific to your strength and conditioning goals. 

Another consideration when choosing which muscle groups to target in your workout is the type of swim stroke you predominantly use. If the breaststroke is your preferred swim style, then you’re working your chest and lower body muscles. On the other hand, front crawl heavily relies on the lats, traps and deltoid muscles. 

Land-based training exercises 

If you’re convinced and ready to try land-based training, here are some of our favourite exercises to boost your swimming confidence. 

Pull-ups: Pull-ups are the ultimate posterior chain exercise for building strength in the lats, traps and rhomboids. If you want to be able to swim well for long periods, you need strong back muscles. Pull-ups require minimal equipment and can be performed at a gym or at home with a pull-up bar.

To do a pull-up, hold the bar with a neutral grip, brace your core and pull yourself up to the bar by retracting your shoulder blades. Once at the top, control the movement back down and repeat. 

If it’s an exercise that you struggle with, there are several regressions you can do and still get the benefits: 

• Scapular pull-ups – Hang from the bar and shrug your shoulders.
• Resistance band assisted pull-ups – Loop a resistance band around the bar and under your feet to reduce your effective weight.
• Negative pull-ups – Use a step to start in the pulled-up position and slowly lower down.
• Machine-assisted pull-ups – Use an exercise machine designed to reduce the weight lifted during a pull-up.
• Lat pulldowns: Sit at a lat pulldown machine, grip the bar slightly wider than shoulder width, lean back slightly, pull the bar down to your upper chest while squeezing your shoulder blades together, and slowly return to the starting position.

Shoulder press: Shoulder press variations help to build muscle in the deltoids, another powerhouse muscle for swimming.

Hold a dumbbell in each hand at shoulder height. Push the dumbbells overhead and return them to the start position.

Single-leg glute bridge: Your glutes are the biggest muscle in your body and help drive the body forward. Your legs are an important part of swimming biomechanics. Swimming is also a unilateral movement as your arms and legs move alternatively. Therefore, single-sided movements should be a fundamental part of your training.  

Lie down on your back with your feet on the mat. Take one foot off the floor, push your back into the mat and lift your hips off the ground. Keep your core braced and hips in line as you repeat the movement, then switch sides.

Pallof Press: Your core is a great stabiliser for swimming. It helps keep your hips in a stable position. The pallof press is an anti-rotation movement where you’re using core strength to stop the resistance twisting your body. You can do this using a cable machine in a gym or resistance bands at home.   

Loop a resistance band around a solid post and hold onto the other end with both hands. Stand side on to the post and far enough away that the resistance band is fully extended. With your feet hip-width apart, hold the band at stomach height and push the band directly forward, resisting the band. (See a demo)

Russian Twists: Unlike the pallof press, Russian twists are a rotation movement. This exercise works the internal and external oblique muscles (side core muscles) which are crucial for swimming. Adding a load such as a dumbbell will progress the movement. 

Sit on a mat and hold a dumbbell in both hands. Lean back slightly and lift your feet off the ground, then twist the weight side to side using your oblique muscles.

If you want to increase your understanding of the importance of resistance training, a Level 2 Gym Instructor Course would provide you with the necessary tools. Expand your exercise knowledge so you can become a more confident swimmer with land-based training. 

Regardless of whether you’re swimming for performance or to better your health, land-based training can truly benefit you. Be more confident in the water and swim further with ease. 

About the author

Eryn Barber from The Fitness Group is an experienced S&C coach with over eight years in the industry and a Master’s degree in Strength and Conditioning.

As a passionate advocate for women’s health in sport, Eryn has worked as a guest lecturer, sharing expertise on women’s health, and specifically menstrual health in sport. She is a certified running coach and keen fell/trail runner, combining personal experience with professional knowledge.

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