Looking to take your swims up a notch this year? Or are you wanting to hit a PB in an upcoming event? You'll want to keep reading...

First things first, to truly elevate your swimming performance, you need to train with purpose and focus on specific goals. If you're preparing for a long-distance event, threshold training is a great way to boost both your endurance and speed.

So, what is threshold training you might be asking?

This type of training involves swimming just below your lactate threshold—the pace at which your body can maintain speed without accumulating too much lactic acid. This allows you to swim faster for longer distances without fatigue setting in too early.

For instance, if you’re training for a 10k swim, aim to swim 3-4k per session, 3-4 times a week. High-intensity workouts with short rest intervals are key for improving muscular endurance and sustaining speed. 

Here's an example of a ladder set you could try at your next session:

·         Warm-up

·         Ladder set: 500m, 400m, 300m, 200m, 100m, 100m, 200m, 300m, 400m, 500m

·         Cool-down

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By honing your technique, training with a clear goal in mind, and refining your mechanics, you’ll see significant improvements in both speed and efficiency, all while minimizing the risk of injury. 

So, commit to focused practice, train intelligently and don’t forget to have fun!