Is There a Place for Speed Work in Long-Distance Swimming?

Even marathon swimmers need to sprint sometimes.

Hey Swimmers,

When you think of long-distance swimming, your mind likely goes straight to pacing, endurance, and efficiency. And you’d be right—those are the cornerstones of success in longer events like 5km, 10km, or even channel swims.

But here’s something you might not have considered: speed work can play a crucial role in improving your long-distance performance. Adding short, sharp efforts into your training isn’t just about swimming fast; it’s about becoming a better, more versatile swimmer.

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Why Speed Work Matters in Long-Distance Swimming

1. Improves Stroke Rate and Efficiency
   High-intensity swimming forces you to maintain good technique while increasing your stroke rate. This is critical for long-distance events, particularly when you need to accelerate or adapt to race conditions like currents, choppy water, or competitors surging.

2. Breaks Through Endurance Plateaus
   If your progress has stalled, short bursts of speed can act as a “reset button,” waking up your system and stimulating improvement. Mixing speeds challenges your body in new ways and pushes you past those stubborn plateaus.

3. Develops a Race-Day Finishing Kick
   Whether you’re racing a triathlon or a marathon swim, having the ability to shift gears and finish strong can make all the difference. Speed work develops that extra gear, helping you outpace competitors in the final push to the finish.

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How to Add Speed Sessions Without Overloading

The key to adding speed work for long-distance swimmers is to keep these sets short, sharp, and focused. Speed sessions should complement your endurance training, not replace it.

Here are two excellent examples you can try:

1. 8 x 50m Fast Efforts

   • Rest: 20 seconds between each.

   • Focus: Maintain a high stroke rate while keeping excellent form—no thrashing! Focus on anchoring the water (good catch) and keeping the effort smooth and controlled.

2. 6 x 100m Descending

   • How it works: Get faster on each 100m (e.g., 1:50, 1:45, 1:40…).

   • Goal: Teach your body how to shift gears smoothly while staying efficient as you build speed.

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When to Schedule Speed Work

Incorporate one speed-focused session into your 2-3 week training cycle. Ideally, place it on a day when you’re not doing heavy endurance work to avoid overloading your system.

Think of it this way: Speed work is like fine-tuning your engine. You’re not sacrificing your endurance; you’re enhancing your ability to swim efficiently and adapt to race scenarios.

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A Little Speed Goes a Long Way

For long-distance swimmers, the goal isn’t to become a sprinter—it’s to use speed work to enhance your overall swimming. The ability to surge, respond to challenges, and finish strong is invaluable, and it’s the difference between just surviving a long-distance swim and truly excelling.

Next Time in the Pool: Sprinkle in some short, sharp sets and focus on stroke quality, stroke rate, and building your finishing power. You’ll be amazed at how much a little speed can boost your long-distance swimming.

Happy Training!

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