Quick Dip: Why Does My Coach Ask Me to Swim at Different Speeds?

A short read for the car journey

Category: Training  | Read time: Under 2 minutes

Your coach asks for different speeds to help you learn how to choose, hold and change your pace. Pace means how fast you are swimming.

You might be asked to keep a steady speed, get faster through a swim or alternate between steady and fast lengths. Each asks you to control your swimming in a different way.

“Build” means gradually getting faster during one swim. For example, if your coach asks you to build over four lengths, start at a controlled speed and make each length a little faster. Starting with a sprint makes that difficult.

If the instruction is one length steady and one length fast, make the change at the wall. Keep following that pattern for the distance your coach sets.

These practices help you recognise how different speeds feel and judge how much effort you need. That can help you avoid starting too fast when you need to keep going for longer.

As you increase your speed, try to keep your arms, legs and breathing working together. Your coach can help you spot what changes when you speed up.

Listen for both the speed and where it should change before you push off.

Ask your coach: What should I change in my stroke to swim faster without losing my technique?

Created by Basingstoke Bluefins Coaching Team