Using the pool to develop swimming in autumn

As the mornings get cooler and darker, the pool suddenly becomes more appealing this time of year… so how do we make the most of these sessions to develop our swimming over the autumnal months?

Building endurance and intensity in the pool

If you have been swimming longer distances in open water, then you need to maintain this aerobic fitness in the pool too, but you also need to consider sharpening up your speed and intensity through a variety of sets and equipment. Start each session with a long easy warm-up to maintain aerobic fitness; use fins if you want to work on technique too without compromising speed. Aim to complete a minimum of two aerobic-based sessions per week in the pool, which include longer, slower distances with less rest/stop periods.

As you get stronger and used to the pool environment, add in short, sharp, high intensity sets to build your anaerobic system through interval/tempo sessions. These sessions should include 25m/50m/100m sets with rest periods to maximise oxygen intake after each set. Aim to do 1-2 high intensity sessions a week if you can. If you are new to this type of training, then your muscles may feel tighter or more fatigued in and out of the water.

This can be a sign of lactic acid building up during harder sets, so ensure you do a thorough swim down, keep hydrated and stretch after each session.

Consistency is key. Make a plan and stick to it to really experience the benefits!

Below is an example of an endurance-based session and tempo/high-intensity session to try:

Endurance – Total 2.5k (repeat through for 5k total)

• W/up = 400 FC as 3 x 25 easy / 1 x 25 with breathing every 6 or 8 repeated (fins optional)
• Main = 3 x 500 FC as 1 x Pull, 1 x Pull & HP, 1 x HP only – Rest 20-30 secs
• 1 x 100 = Easy sculling or choice stroke not FC – Rest 15-20 secs
• 2 x 200 = FC FINS as 50 choice drill / 150 easy swim – Rest 15-20 secs
• C/dwn = 100 very easy swim choice stroke (extend cool down if more needed)

Tempo/Interval – Total 1500m

• W/up = 200 FC easy – focus on push and glides/undulation
• Main = 10 x 50 FC (Fins optional) PB+10-15. Time your first 50 swimming as fast as you can go and then complete the other 50s on or under your time recorded (or +10 sec allowance for all). Rest 30-60 secs for maximal efforts
• 5 x 100 = Choice stroke set as 1 x 25 choice easy / 1 x 75 fast FC. Rest 30-60 secs
• 4 x 25 – FC PULL (arm strength set) MAX EFFORT. Rest 10-15 secs only
• C/dwn – 200 easy = FC or BK (longer swim down if needed)

Swimming development as a package…

It is important to complement pool swimming training with activities outside of the pool, too. Try to incorporate regular dryland strength training or gym specific workouts, alongside stretching to support both flexibility and recovery. Gradual increases and changes to your usual training regime need the full package to deliver results, therefore don’t be afraid to increase intensity slowly, track your progress/feelings and stay relaxed in the water when trying new things!

Training top tip: use a swim snorkel

Using a swim snorkel in training can help replicate correct body position and minimise drag by maintaining a streamlined, horizontal body position with your head in a neutral, forward-looking position, engaging your core, and keeping your legs high in the water. This helps your body move efficiently through the water, reducing resistance and allowing you to build and sustain speed more effectively.

Kit corner

Resistance bands should be kept in all swimmers’ kit bags. They are great for dryland training to build strength, improve stroke mechanics, and enhance endurance by mimicking water resistance. Resistance bands provide a cost-effective and versatile tool for swimmers to train at home or on the pool deck, supporting injury prevention and overall performance. Prices on Amazon range from £5-£10.