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Swim training used to have very little structure. A typical workout consisted of straight
swimming, followed by a few sprints. That changed with legendary swim coach Doc
Counsilman, who defined and refined the five types of training presented here during his
long coaching career from 1946 to 1991. Today the variety of combinations of these
training methods is almost unlimited.
Over-Distance
This is the oldest type of swim training. An over-distance swim is longer than race
distance, at a constant speed that is slower than race pace. Over-distance training
improves the aerobic system, and hence endurance. It also helps you learn how to swim at a
steady pace and improves your confidence in your ability to swim long distances. A lap
swimmer who swims for a mile at a steady pace is doing over-distance training exclusively.
This type of training does little to improve speed, but it can be done successfully by a
swimmer of any age or skill level. Although it is an important part of everyone’s
training program, over-distance training has contributed to swimming’s reputation as
a “boring” sport. You’ll be doing yourself a favor by interspersing the
other types of training into your program.
Speed Play
This is a modification of over-distance training involving alternate fast and slow
efforts. By increasing speed for short periods during a continuous swim, you stimulate the
glycolytic system (boosting your ability to repeatedly go hard and recover) as well as
oxidation (your aerobic system). Although speed-play training primarily improves
endurance, the short bursts of faster pace will somewhat benefit sustained speed, as well.
Swimming 800 yards, with every third length fast, is an example of speed play. Another way
to “play” with an 800 is to swim one length hard followed by one length easy,
two hard, two easy, three hard, three easy, four hard, four easy, and back down again.
Speed-play training is appropriate for swimmers of any age and skill level.
Interval Training
This is the antidote to the boredom of over-distance training. The energy systems used and
the qualities developed depend on the four factors that define interval training: distance
of each repeat; interval of rest between repeats; number of repetitions in each set; and
the speed, or time, for each repeat. These factors can be easily remembered by the acronym
DIRT: Distance, Interval, Rest, and Time. Combinations of DIRT are almost limitless. The
key to effective interval training is to allow only incomplete recovery during the rest
interval. This means the rest must not be too long.
The advantage of interval training over swimming continuously is that higher intensity
work can be performed. Your muscles’ energy stores can be partially, but not
completely, replenished during the short rest period in preparation for the next effort.
Interval training is appropriate for all swimmers because the DIRT variables can be easily
modified to accommodate for age and skill level. Compared to straight swimming, interval
training is also a good motivational tool. It’s much easier to complete a long swim
if you break the workout into smaller segments with rest in between. If you train by
yourself, you can challenge the pool’s pace clock to a competition, instead of the
person in the next lane.
Goal Set Training
This differs from interval training in that it features a longer rest interval between
efforts, allowing near-complete recovery. Here, the effort is near maximal. This is the
most specific type of training in relation to a race. It is just like swimming in a meet
and is very fatiguing. Allow plenty of time for recovery before doing it again.
Sprint Training
This differs from goal set training in that sprints are shorter than race distance and are
100% efforts done faster than race pace. Sprints are usually 25 meters or less. Examples
include swimming 25 repeats all out with long rest, or 12-yard sprints from a dive.
Sprints are important for older swimmers because they help maintain the fast-twitch muscle
fibers so easily lost during aging. They should be done in moderation throughout the
season.
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