“I love training!” – This is a phrase you can either relate with, or completely disagree with. But if you think it’s something you don’t have a choice in…lay back on the couch and finish off that bag of chips. You’re already ruled out.

Loving or hating swimming training comes down to the type of workouts you’re doing…and understanding what each type of training is for.

The Problem With Most Swim Workouts

You see, most swim workouts suck! They are boring, tedious, monotonous. They don’t work the different energy systems. They are designed to fill in time and keep you busy for 60 or 90 minutes.

This isn’t your fault or your coaches fault. Most coaches do the best they can with what they know. I’ve been guilty I’ve writing crappy programs on the spot because I haven’t planned the workout in advance. I’ve put up boring sets of 400’s to fill time.

Whether you write your own programs or have a coach who does this for you, bad workouts are all too common.

Swimming pool for workouts
Clear water: Nothing but space to train!

Supercharging Your Swimming

Imagine a car race. You turn up in and old beat up, dent-in-the-hood Datsun. Paint is flaking from the passenger-side door, the bumper is hanging to one side and you can tell by the sound of the engine you might be pushing the car over the finishing line.

Enter your competitor, an F1 car. It’s fast, it’s shiny and the high-pitched roar of the engine makes you slightly weak in the bladder. You know deep down no matter how much time you spend on your beat up Ford Escort, no matter how hard you try…winning “just ain’t gonna happen”.

This is the same scenario as structured and planned swimming workouts vs traditional time-filler workouts. If you know what to do in a session to make you fitter, stronger, faster…you’ll be driving that F1 car right past the paddock bomb in a few short weeks.

Training Speeds Explained

All training boils down to three types of swim speeds.

  1. Speed
  2. Back end speed (a.k.a quality work, pace work)
  3. Aerobic

The video above explains each of the training speeds and how you can use them in a swimming workout.

How To Improve Your Swimming

After spending more than 8,000’s in the pool and on pool deck (coaching), I’ve come to realise the importance of swim workouts. They’re not all the same.

The best workouts are specific to what you’re training for (be it a pool competition, triathlon/open water swim or general fitness) and they include speed training, quality work, aerobic work plus all the skill work required for good technique.

You need the right amount of recovery and rest in your main sets. Too little and you can’t get the most out of the set, too much and your heart rate will drop below the training zone you’re working on. This sounds confusing but don’t worry…it’s easier than it sounds.

I’ve trained with Olympic swimmers, world record holders and coached more than half a dozen swimmers to national master’s records. The workouts we do play a large part in their success.

When I surveyed our newsletter subscribers the second most requested information was swimming workouts (behind swimming technique).

Results from our survey

Now Available

I’ve decided to share the workouts that have help create national champions and that I’ve learnt from elite swimmers, triathletes and coaches. Each workout has been adjusted to suit beginners, intermediates and experienced swimmers, so whatever level your swimming is at you can use the workouts.

The swimmers I coach in Melbourne pay up to $104/month for the workouts. Because I’m not physicallly required to be there when you use the workouts you can get a month’s worth of workouts for much less than that.

To see if Effortless Swimming Workouts are suitable for you go to EffortlessSwimmingWorkouts.com or ask me any questions in the comments section below and I’ll answer them for you.

If you found this article helpful please share it with a fellow swimmer or triathlete. They will thank you for it!