Setting goals for your swimming training is crucial to identify what you want to achieve. That’s why you must use S.M.A.R.T goal process.

Specific: This goal aims to improve a certain skill, which is specific, such as: “I want to enhance butterfly stroke finish” rather than “I want to enhance my butterfly stroke.”

Measurable: This goal is easy to be identified if it has been accomplished. “I want to swim faster” is not a measurable goal “I want to make 40sec in 25 m”

Achievable: Goals must not be unattainable. They should be set high, but they must also be realistic.

Relevant: Your goals are the source of motivation to continue exercising, so make sure they are important for you.

Time-Bound: Each goal has a specific time frame for completion. If you don’t have a deadline, you may never complete the goal.

Once simple goals are achieved, the swimmer may then have the confidence to tackle more difficult goals.

The swimmer should set and work towards realistic, age-appropriate goals, with the focus on improving performances, learning new skills, and cooperating with their teammates.

Many of them may have goals to gain greater speed, stamina, or a better Triathlon physique.

How to gain greater speed as a pro swimmer?

Speed is the ability of the athlete to perform an event at a controlled or specific speed or to swim fast. This ability to swim fast is often deemed less trainable than other aspects of training because it depends in part on an athlete’s genetic muscle fiber makeup (fast-twitch to slow-twitch fiber ratios).

In swimming, speed comes not necessarily from moving your body parts faster but from using your movements to put pressure on the water in an efficient way. There are basic swimming strokes; freestyle, breaststroke, backstroke, and butterfly.

The main determinants of speed are thrust and drag while moving your body differently for each stroke. The water provides resistance (or drag) while your arms and legs propel (or thrust) you through the water. You must learn how to effectively move your body through the water for each different stroke will help improve your time.

You can shave worthy fractions of a second off of your time by enhancing each of these elements:

Underwater time: is the total time spent under the water. Turn time: is the amount of time that takes us to turn and begin the next lap.

Cycles: In swimming, your cycle count is the number of strokes that takes to finish your timed swim.

Stroke rate: To determine the stroke rate, you should divide the number of strokes taken during your timed swim by the total time.

Reaction time: This refers to the time taken to get from the block to the water. So, if you’re asking how do to swim long distances faster you must have long strokes that are a crucial element of the efficient long-distance swim.

Also, you must learn how to breathe while swimming. It’s proved that assisted and resisted training methods have been employed to concurrently increase swimming strength and speed (1-2-3-4-5-6)

Gain stamina for swimmers' endurance

We can’t talk about stamina in swimming without talking about endurance. Endurance indicates the body’s ability to keep going.

Examples include the ability to swim continuously, the ability to hold a pace, and the ability to accomplish more yardage. Several training techniques will be used in this workout collection to build endurance.

Swimming drills for endurance improve maximal oxygen uptake (VO2max) is a response from enhanced cardiac stroke volume (7) before improving the oxidative capacity of the peripheral muscles (8).

If you are asking how to increase stamina for swimming, so follow the following tips:

  • Dry-land power training is proved to enhance both swimming force and performance in 26 male swimmers (9). So if we build muscular strength and endurance by training away from the water we can develop more stamina.
  • Because swimming stroke requires leg movements, resistance training legs will strengthen your muscles and should mean better stamina when in the water. A study concluded that strength exercises significantly improved swimming time and economy of movement after only about five weeks of training (10).
  • The upper body muscles such as the back and shoulders influence swimming stamina the most. Researchers have determined that strength in the lat pull-down accurately predicted swimming performance (11).
  • As a swimmer, you should have a stable core that acts as a stabilizing connection between the upper and lower body. You can perform front/side planks to develop the core muscles such as the oblique.
  • You must also improve your swim technique and your breathing rhythm.

Gain a better Triathlon physique

The ability to settle into a steady pace and swim a long distance during a race is required for triathletes. Before launching into the workouts, you need to know the two biggest mistakes that can be made in these workouts.

The first error is not going fast when it's time to go fast. You must have a noticeable difference between your steady pace and your fast pace.

The second error is reducing the amount of recovery between swims on the first workout. Triathletes often feel that the least amount of rest during a set, the better. Not this time. You need the recovery so you can go fast. Swimming is the initial race discipline during a triathlon.

The importance of swimming training in triathletes’ programmers should be emphasized to improve swimming ability to a point where they can swim in the first pack of swimmers at a lower energy cost, thereby enhancing the chances of riding in the lead pack of cyclists during the subsequent race discipline.

To maximize this required change in relative swimming intensity, the use of competition wetsuits or speed suits (dependent on the water temperature) should be considered, since they can effectively reduce the passive drag encountered.

Furthermore, drafting as a race strategy should be employed by the athlete to benefit fully from the lead swimmer’s stream and further reduce the resistance incurred 12.


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2. Assisted and resisted sprint training in swimming.Girold S, Calmels P, Maurin D, Milhau N, Chatard JCJ Strength Cond Res. 2006 Aug; 20(3):547-54.

3. Morrison L, Peyrebrune M, Folland J. Resisted-swimming training improves 100 m. freestyle performance in elite swimmers. J Sport Sci. 2005;23:11.

4. Patnott JR, Post K, Northius ME. Muscular power changes in collegiate swimmers. Med Sci Sport Exercise. 2003;35(5):263.

5. Wright BV, Brammer CL, Stager JM. Five week assessment of in-water power output in competitive swimmers. Med Sci Sports Exe. 2009;41:143.

6. Optimizing post activation potentiation for explosive activities in competitive sports.Gołaś A, Maszczyk A, Zajac A, Mikołajec K, Stastny P .J Hum Kinet. 2016 Sep 1; 52():95-106.

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8. Aerobic high-intensity intervals improve VO2max more than moderate training.Helgerud J, Høydal K, Wang E, Karlsen T, Berg P, Bjerkaas M, Simonsen T, Helgesen C, Hjorth N, Bach R, Hoff J

9. Sadowski, J., Mastalerz, A., Gromisz, W., & Niźnikowski, T. (2012). Effectiveness of the power dry-land training programmes in youth swimmers. Journal of human kinetics, 32(1), 77-86.

10. Beattie, K., Kenny, I. C., Lyons, M., & Carson, B. P. (2014). The effect of strength training on performance in endurance athletes. Sports Medicine, 44(6), 845-865.

11. Morouço, P., Neiva, H., González-Badillo, J., Garrido, N., Marinho, D., & Marques, M. (2011). Associations between dry land strength and power measurements with swimming performance in elite athletes: a pilot study. Journal of human kinetics, 29(Special-Issue), 105-112.

12. Peeling, P., & Landers, G. (2009). Swimming intensity during triathlon: A review of current research and strategies to enhance race performance. Journal of sports sciences, 27(10), 1079-1085.