Training Variants
7 different training focuses
Different training focuses within swimming. Each variant has specific goals, workout types, and training approaches.
Sprint
"Explosive power, perfect technique under fatigue"
8-12 weeks
Key Workouts
Swim Sprint SetSwim Paddle PowerSwim Broken Race
Limiting Factors
Anaerobic PowerStroke RateStart And Turn
Middle Distance
"Balance of speed and endurance, tactical pacing"
10-14 weeks
Key Workouts
Swim Threshold SetSwim Descend SetSwim Broken Race
Limiting Factors
Lactate ThresholdPacingTurn Efficiency
Distance
"Sustained effort, stroke count consistency"
12-16 weeks
Key Workouts
Swim Aerobic EnduranceSwim Threshold SetSwim Negative Split
Limiting Factors
Aerobic EnduranceStroke EfficiencyMental Focus
Open Water
"No walls, navigation, variable conditions"
12-20 weeks
Key Workouts
Swim Long ContinuousSwim Pack SimulationSwim Ow Endurance
Limiting Factors
NavigationDrafting SkillTemperature Adaptation
Triathlon Swim
"Conserve energy for bike/run, mass starts"
12-20 weeks
Key Workouts
Swim Ow EnduranceSwim Tri BrickSwim Negative Split
Limiting Factors
EfficiencyEnergy ConservationTransition Speed
General Fitness
"Fitness maintenance, enjoyment, technique improvement"
ongoing weeks
Key Workouts
Swim Aerobic EnduranceSwim Drill SwimSwim Mixed Stroke
Limiting Factors
ConsistencyTechniqueAerobic Base
Masters Fitness
"Fitness and enjoyment, injury prevention"
ongoing weeks
Key Workouts
Swim Drill SwimSwim Mixed StrokeSwim Recovery Session
Limiting Factors
TechniqueFlexibilityConsistency