Coach Stuart on High-Intensity Training

Increasingly, coaches are recognising the evidence growing for high-intensity training (HIT) i.e. that it can produce the same physiological improvements/adaptations as high-volume, low-intensity training for those competing in 100, 200, 400, 800 & 1500m events but in considerably less time.

Coaches are constantly ranting about the lack of pool-time they have and about the small amount of time which can be used to improve swim-skills. Well HIT is your solution.

Please enjoy a free sample of a HIT set which you can apply to your swimmers.

Mainly based on age-group swimmers, volume can be reduced by one repeat on each high-intensity swim for junior swimmers, increase by one for senior swimmers. Interval guidelines in brackets.

Workout – HIT #1:
Any ONE stroke:
(Freestyle times used in example, based on a swimmer target time of 0.35 for 50m)

4 x 50 swim @ 90% effort on 0.55 (15-20 secs)

100 swim @ low-intensity

3 x 75 @ 90% effort on 1.10 (15 secs rest)

100 swim @ low-intensity

2 x 100 @ 90% effort on 1.25 (15 secs rest)

200 swim @ low-intensity

REPEAT X 2

WORKOUT TOTAL: 2050

Additional Comments:
A set prior to this HIT set involving low-intensity technical work, descending to race-pace technical work (at short distance) would be appropriate.

Instead of adding one repeat or removing one high-intensity repeat as described above, coaches can reduce entire set to one set for juniors and three set repeats for senior swimmers.

Suggested low-intensity swim intervals = approx. 15-20 seconds rest

This free workout was provided by Coach Stuart Dustan.


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments