Squad vs Solo Swimming: Which Is Best?

Have you been avoiding one or the other without fully unpacking the PROs/CONs of each?

Hey Swimmers,

During my recent trip to Lanzarote and the marathon journey it took to get there and back, I was reminded of a question many swimmers wrestle with:

“is it better to train with a squad or go it alone?”

There’s no simple answer, but there are some very clear trade-offs.

The Power of the Squad

A well-run squad environment is hard to beat. The motivation, camaraderie, and shared energy lift your performance in a way that’s difficult to replicate alone. Time passes quickly, there’s a real sense of connection, and quite simply, it’s more fun.

From a coaching perspective, structured sessions can comfortably accommodate 12 to 15 swimmers per lane when speeds are grouped sensibly. Using shared CSS or Red Mist Cycle pacing, swimmers work together, rotate leaders, and “share the love.” Yes, there’s a compromise in specificity and the occasional bit of drafting, but the overall experience is highly effective and enjoyable.

Another major advantage is the environment itself. Dedicated lanes, clear etiquette, and swimmers of similar ability make for a smooth, purposeful session.

The Reality of Solo Swimming

Contrast that with many public sessions. Swimmers ranging from 1:15 to 3:00 per 100m in the same lane, inconsistent etiquette, and restrictions on equipment can make structured training difficult.

I experienced this firsthand in Lanzarote. Despite a beautiful 50m pool, only two public lanes were available. The result? Chaos. Most days I simply swam 2 to 3km continuously because trying to hit intervals or drills was impractical. Motivation dipped, procrastination crept in, and sessions felt long.

That said, solo swimming does offer precision. When you have a clear lane, your CSS, and a tempo trainer, you can execute highly specific sessions with exact pacing and send-offs. This is invaluable when preparing for key events.

A Middle Ground

Interestingly, smaller group environments, like training camps, can present their own challenges. With a wide spread of abilities and individual tempo trainers, even 5 to 6 swimmers per lane can feel more chaotic than a larger, well-grouped squad.

So, What’s Best?

In truth, the ideal approach is a blend, and all Swim Smooth Coaches offer the facility to both provide you with a top-notch Squad environment as well as being able to provide guided access to the Swim Smooth GURU’s vast library of sessions and training plans when a little extra focus is needed.

Use squads for motivation, connection, and consistency. Lean into the energy of the group. Then complement this with occasional solo sessions where you can focus on precision and pacing, provided you have the right environment.

And if you find yourself in a busy squad, don’t sit at the back. Step up, lead the lane, and take control of your session. It’s often the best of both worlds.

Thanks for reading,

Your Coach, Paul.