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

Single session should not exceed duration limits by tier

Prolonged sessions degrade technique and increase shoulder injury risk

Limit consecutive swim days for shoulder recovery

Shoulders need periodic rest; consecutive high-volume days compound overuse risk

Exception: Taper week short sessions

Butterfly should not exceed 10% of weekly volume for non-specialists

Butterfly generates the highest shoulder stress of any stroke

Exception: IM specialists or butterfly-specific training blocks

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