How To Improve Your Swim Speed

How To Improve Your Swim Speed

One Set – Three Ways

In our recent Swim Squad session, we swam the same set three times, in three different ways.

Earlier that day I had sent out an email to our Swim Squad community, explaining that if swimmers were stuck at a certain pace or wanted to boost their swim speed, more rest in their swim sessions was the key.

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This Squad session perfectly illustrated this point. 

I asked our swimmers to swim three sets of 8 x 50m (with a little recovery swimming in between).

First Set – 10 Seconds

First time through I asked the swimmers to swim with a steady / moderate effort, taking 10s rest after each 50m. Swimmers were pretty tired at the end of the set, due to the short rest intervals – not because they were swimming particularly fast. 

Second Set – 30 Seconds

For the second set I gave swimmers a generous 30s rest between each 50m, but asked them to swim at the best pace they could maintain for all 8 x 50m. A pace they could just about reach on those last few 50s.

The swim speed was much quicker than the first set, with many swimmers setting best times – or managing to hit their best ever 50m time 6, 7 or 8 times!

This time, the swimmers were tired at the end of the set because their swim pace was much faster.

Third Set – 45 Seconds

On the third set I gave swimmers 45s between each 50m but asked them to give their best effort on each 50m. Pretty much maximum effort on each 50m interval. 

Again swim pace increased, with more best ever 50m times. 

When I gave them this third set, swimmers were apprehensive about going ‘max effort’, believing they would blow up midway through this set. However, due to the rest intervals, most swimmers were able to hold on to this effort and keep pace strong throughout this set. 

Had they tried this third set intensity with 10s rest a) they would have blown up and b) they wouldn’t have got near to the times they were swimming.

It’s All Hard

Swimming that first set (10s rest) is hard. We feel we are at our limit, but our swim pace isn’t particularly quick. This type of set is good, but it won’t help us increase our swim speed.

Sets two and three are also hard, as they take us outside of our swim speed comfort zone. During these sets, we swim much faster than the first set, and much faster than our ‘normal’ swim pace. 

I suppose what I’m saying here is just because a swim session is hard, it doesn’t mean you are going to improve your swim pace.

What Are You Trying To Achieve?

This set illustrates the power of rest, and the need to consider rest intervals during swim sessions. If you want to swim fast paces, you need to be recovered and ready. 

That first set – or that type of set – will help endurance, will help you be able to maintain a moderate pace for a long time.

The second set will help your speed endurance – your ability to hold a strong pace.

The third set will improve your swim speed.

Don’t Forget

For a well-rounded swimmer, you need all three types of sessions.

However, if you already have great endurance, are able to swim at a steady pace for a long time, but you are stuck at a particular pace, think carefully about your rest intervals and your swim intensity. 

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The Session

Warm Up

4 x 100m smooth and relaxed (20-30s rest)

Main Set

8 x 50m (10s rest) – moderate effort, a pace that allows you to have short rests and then push off again, able to swim at the same pace. 

4 x 25m easy (15s)

8 x 50m (30s rest) – the best pace you can maintain for all 8 x 50m. A pace where you can just about hold the pace on the last couple of 50s. 

4 x 25m easy

8 x 50m (45s rest) – the best pace you can maintain for a single 50m effort. Max effort on each 50m. 

4 x 25m easy

Cool Down

Easy swimming to finish

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Online Swim Coaching

If you would like to learn more about swimming and how you can make yourself a better swimmer, why not consider joining Swim Squad Online – our online swim coaching community?

Swim sessions, technique guidance, general swim support.

If you are interested, there is more information here.

How To Improve Your Swim Speed

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