Pool Training Techniques for Competitive Swimmers
Structured training sets, drill work, and equipment usage for competitive pool swimmers at all levels.
Whether you are training for club competitions or open water events, structured pool sessions are the foundation of swimming performance. Here are key training techniques and sets used by elite coaches across Australia.
Threshold Sets: Maintain a consistent pace at your threshold heart rate. Example: 10x200m on 3:00, holding 2:30-2:35 per rep.
Sprint Work: Short, maximum-effort repeats with full recovery. Example: 8x50m on 2:00, all-out effort with 1:20+ rest.
Drill Work: Focus on technique with catch-up drill, finger drag, and single-arm freestyle. Allocate 15-20% of each session to drills.
Equipment: Pull buoys, paddles, fins, and kickboards each target different aspects of your stroke. Rotate equipment across the week for balanced development.