High-intensity training positively affects both anaerobic threshold and short-distance performance. To maintain endurance gains following high-volume training and improve speed, you must also adjust your training and ramp up the intensity. On the other hand, increasing training load leads to increased aerobic capacity and performance improvement in the middle- to long-distance swim events. Focusing on perfecting technique and mastering low-volume but high-intensity training sprinters can see significant gains in speed. SwimmersвЂ™ adaptations to the training stimulus are highly variable as many factors like age, fitness level, event distance and more can impact them. Low-volume high-intensity VS high-volume low-intensity. Wayne GoldsmithвЂ™s вЂвЂ™7 steps for mastering a skillвЂ™вЂ™ enables swimmers to perform fundamental skills in competition conditions.ДЄlexander Popov is one of the greatest freestyle sprinters of all time, and his training philosophy was never to swim more than he could sustain perfect technique for. It takes time and much effort to move from learning a skill to mastering one at speed while tired, under constant pressure and conditions simulating racing. Many elite swimmers like Natalie Coughlin understand that learning and mastering a skill isnвЂ™t enough, not if you canвЂ™t take that skill and implement it in your races. Then work on my body position when exhausted.вЂ™вЂ™ Natalie Coughlin. вЂвЂ™ If I need to work on body position at the end of my races, then I would push myself in practice to the point of exhaustion. Mastering technique during training is the foundation upon which intensity is built, but how can you take a fundamental skill from performing it in drills to mastering it in races? ItвЂ™s crucial to focus on your swimming technique and choose drills to isolate the different stroke phases. On the contrary, ramping up intensity to outperform a poor technique may negatively impact performance and leave you vulnerable to injury. Mastering your technique will result in swimming efficiently. You can review your intensity per lap chart and activity details to dive deeper into each rep and lap of the set. Increasing effort (speed) throughout the workout can often impact: If a high-Intensity score results in a drop in skill execution (Focus), adjusting the intensity to improve performance is required. The key to swimming faster is focusing on technique and reducing drag. Whether you leverage real-time data or data after training, itвЂ™s essential to constantly review your Triton score and how it fluctuates between Readiness, Focus and Intensity. How does Intensity influence Focus and Readiness? That means adjusting training on repeat to ensure youвЂ™re doing the right type of work at the right time, amount and intensity. Swimming faster requires frequent iterations to train smarter. The truth is we can only train as hard as we can recover. Many training plans in the past were designed following the notion that swimming faster equals training harder.

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