For experienced swimmers, reaching the next level requires more than just putting in hours at the pool. By using advanced training methods, you can get the edge you need to enhance your performance, build strength, and improve your technique. Whether you’re aiming for competitive success or simply looking to push your limits, integrating advanced training techniques into your routine can help you achieve your goals. So, in this article, we’ll explore some of the most effective advanced training methods, including their benefits and easy ways to add them to your routine.

Top 12 Advanced Training Methods to Try.

1. Dryland Strength Training.

Dryland strength training focuses on building muscle and improving core stability through exercises performed outside the pool. This method includes weightlifting, resistance bands, and functional movements.

Strength training increases your overall muscle power, leading to more explosive starts and stronger strokes. Strengthening the core and stabilizing muscles reduces the risk of common swimming injuries, such as shoulder and back issues. Enhanced muscle endurance from dryland training also translates to better performance in the water.

Get started: Incorporate exercises like squats, lunges, deadlifts, and core workouts. For swimmers, exercises targeting the shoulders, hips, and core are particularly beneficial.

2. Plyometric Training.

Plyometric training involves explosive movements to improve your power, speed, and strength. This type of training includes exercises such as jump squats, box jumps, and bounds.

Plyometrics will enhance your muscle explosiveness, which can translate to more powerful starts and turns in the water. The quick, dynamic movements involved in plyometrics help improve agility and coordination. Stronger, more explosive muscles can also lead to improved stroke efficiency and speed.

Get started: Incorporate exercises like depth jumps, box jumps, and single-leg hops into your dryland training routine. Focus on explosiveness and proper technique to maximize the benefits.

3. Altitude Training.

Altitude training involves training in high-altitude environments to improve your aerobic capacity and oxygen efficiency. For UK swimmers, this can be simulated through hypoxic training methods or using altitude masks.

Training at high altitudes enhances the body’s ability to utilize oxygen, improving cardiovascular endurance. It also improves your red blood cell production - the body produces more red blood cells to compensate for lower oxygen levels, which can enhance performance at sea level.

Get started: Use an altitude training mask during swim sets to simulate reduced oxygen conditions. Alternatively, integrate high-intensity interval training (HIIT) with breath control techniques to mimic altitude effects.

4. Technical Swim Analysis.

Technical swim analysis involves using video footage and advanced software to analyse your stroke technique, body position, and efficiency. Detailed analysis helps identify areas for improvement in technique, such as stroke length, body alignment, and kick efficiency. Coaches can provide specific drills and corrections based on visual feedback, leading to more effective training.

Get started: Work with a coach who uses underwater cameras and software to analyse your swim technique. Focus on areas such as breathing patterns, kick mechanics, and hand entry to refine your stroke.

5. High-Intensity Interval Training (HIIT).

HIIT involves alternating between short bursts of high-intensity exercise and periods of rest or low-intensity exercise. This method can be applied to swim workouts and dryland exercises. HIIT improves heart and lung capacity, boosting your overall endurance. Short, intense intervals can also help develop speed and power, translating to faster swim times. If you’re short on time, HIIT is a great option as it provides significant benefits in a shorter period than other training methods.

Get started: In the pool, perform intervals of sprinting followed by recovery swims. On land, incorporate circuits of high-intensity exercises such as burpees, kettlebell swings, and sprints.

6. Resistance Training.

Using resistance tools like swim paddles and bands adds extra resistance to swimming, increasing the intensity of workouts. Resistance tools force the muscles to work harder, building stroke strength and power. Swim paddles can also help refine stroke mechanics by providing feedback on hand positioning and pressure.

Get started: Use swim paddles during swim sets to increase resistance and improve stroke technique. Incorporate resistance bands for land-based exercises to target specific muscle groups used in swimming.

7. Open Water Training.

Open water training involves swimming in natural bodies of water, such as lakes, rivers, or the sea. This is a completely different experience from pool training, with varying conditions like currents and waves. Open-water swimming is a great way to reconnect with nature and improve mental resilience, as it often involves coping with challenging conditions. It also helps you develop new swimming skills and endurance.

Get started: In the UK, popular open-water swimming locations include the Lake District, Cornwall, and the Scottish Highlands. Ensure you have the appropriate gear for cold-water swimming and be aware of local safety guidelines.

8. Underwater Weight Training.

Underwater weight training involves using weights or resistance devices in the pool to enhance strength and power. The resistance provided by water combined with weights helps build your strength and endurance without the impact associated with traditional weight training. Training with underwater weights can help refine stroke mechanics by forcing you to focus on technique while under resistance.

Get started: Use underwater dumbbells or resistance bands to perform exercises such as bicep curls, shoulder presses, and squats. Incorporate these into your training to build strength and improve your swimming performance.

9. Visualization Techniques.

Visualization techniques involve mentally rehearsing swimming techniques and race strategies to improve your performance. Visualization helps to improve focus and concentration during races and training sessions. Mentally rehearsing swim strokes and turns can also lead to better technique and execution in the water. Finally, visualization also boosts self-confidence and reduces anxiety by mentally preparing you for various scenarios.

Get started: Before training sessions or races, spend time visualizing your swim strokes, starts, and turns. Use imagery to simulate different race conditions and strategies to enhance your performance.

10. Speed Endurance Training.

Speed endurance training focuses on maintaining high speeds over longer distances to improve your overall race performance. Training at high intensities over extended distances helps build the ability to maintain speed during races. Speed endurance training also improves the body’s ability to work at high intensities, delaying fatigue and increasing performance. This training can also help you develop pacing strategies and manage your energy expenditure throughout races.

Get started: Include sets of 100-200 meters at race pace with short rest intervals. Focus on maintaining speed and technique under fatigue to improve overall endurance and performance.

11. Try Freediving.

While often seen as a distinct sport, freediving offers significant benefits for swimmers looking to enhance their performance in the pool. Freediving trains you to maximize your lung capacity and control your breathing under stress. This leads to better breath management during swim races or intense training sets.

The mental discipline required for freediving—staying calm and focused while holding your breath—translates to greater mental resilience, helping you to handle race-day nerves or physical fatigue.

Holding your breath while underwater in freediving also strengthens the diaphragm and core, which are essential for maintaining proper form and streamlining in the water. Freediving also emphasizes the importance of streamlined energy-efficient movements. Swimmers who practice freediving can improve their underwater phase, gliding further with less effort.

Get started: Many dive centres across the UK offer freediving courses; use the SSI Center Locator to find one near you. These locations provide safe environments to explore freediving and experience its benefits firsthand.

Unsure about freediving? Book a Try Freediving session. It will give you a quick glimpse into the world of breath-hold diving without committing to a full course.

12. Hydrotherapy.

Hydrotherapy involves using water-based techniques to aid in recovery and rehabilitation, including exercises in warm-water pools and aquatic therapy. You might not think of this as a training method, but the warm water helps relax muscles and joints, speeding up your recovery and reducing muscle soreness. Water also provides buoyancy, reducing the impact on your joints and allowing for effective rehabilitation and strengthening exercises. Hydrotherapy is a great way to improve your flexibility and range of motion through gentle, controlled movements.

Get started: Incorporate sessions in a warm-water pool to perform exercises such as aqua jogging, resistance training, and stretching. Use hydrotherapy as part of a recovery routine to complement your regular training.

Kathryn Curzon, a shark conservationist and dive travel writer for SSI (Scuba Schools International), wrote this article.