Blog
Articles on swim training: how to read a workout, how to find your pace and how to plan your sessions in the pool.
Triathlon Swim Training: Pool Sessions and Open Water Tips
Triathlon swim training plan basics: swim distances by race format, three pool sessions in a 25 m pool for an Olympic triathlon, sighting and open water tips.
Critical Swim Speed (CSS): the 400 m and 200 m Test
What critical swim speed (CSS) is, how to run the 400 m and 200 m test, the pace per 100 m formula with a worked example, and how to use it in training.
25, 33 or 50 m pool: how to adapt a swim workout
How a swim workout changes between 25, 33 and 50 m pools: turns, rest at the wall, converting distances (100 m in a 33 m pool is 99 m) and adapting send-off times.
Not Improving at Swimming? Why Lap Swimming Plateaus
Swimming lengths but not getting better? Why the same steady session stops working, how to spot a plateau, and a simple plan: goal, structure, variety, tests.
Benefits of Swimming: Easy Recovery and Full-Body Sport
Swimming for recovery, after weights or between hard days, and the benefits of swimming as a complete sport: what the evidence says and where it is limited.
How to breathe in freestyle without getting out of breath
How to breathe in freestyle: exhale underwater, rotate instead of lifting your head, breathe every 2 or 3 strokes, bilateral breathing pros and cons, common mistakes, drills and a beginner progression.
How to read a swim workout: reps, send-offs and abbreviations
What does 4 x 100 @1:50 or 20 s rest mean? A practical guide to swim workout notation: reps, send-off times, rest, stroke codes, kick, pull, plus a full sample workout.
Beginner Swim Workout Plan: 4 Weeks in a 25 m Pool
A beginner swim workout plan: how to read a swim set (lengths, repeats, rest, pace per 100 m) and 4 weeks of 3 sessions in a 25 m pool.