Training Rules

Every session must include dedicated technique/drill work

Swimming efficiency is technique-dependent; continuous reinforcement required

Exception: Race simulation or test sets

Minimum 20% of session should be drills for technique improvers

Drilling ingrains correct movement patterns

Exception: Advanced swimmers with established technique

Track volume in meters/yards, not time

Distance is the meaningful metric; same time can mean very different workloads

Weekly volume increase should not exceed 10%

Shoulder overuse is the primary swimming injury

Exception: Returning from planned rest

No high-intensity work without 400m+ warmup

Shoulders are vulnerable; warmup prevents injury

Include non-freestyle strokes for shoulder balance

Varied strokes prevent overuse patterns

Exception: Triathlon-specific blocks

Sprint sets require full recovery (1:3 to 1:4 work:rest ratio)

Incomplete recovery compromises power and technique

CSS (Critical Swim Speed) test every 4-6 weeks during build

Threshold changes; zones should be updated

Exception: Maintenance phase

Maximum 4 quality sessions (threshold/sprint sets) per week

Swimming is lower impact but shoulder stress accumulates

Exception: Peak phase, experienced swimmers only