Training Truths for Competitive Swimmers: What Actually Works

Imagine you're at practice, and your coach yells, 'You're not going deep enough off the wall!' You think you're already pushing it, but then you watch the video and realize you're popping up at 8 meters. That's a problem, because in every stroke except during the final 5 meters of backstroke, you can stay underwater for up to 15 meters after the start and each turn (World Aquatics). If you're not using that, you're leaving speed on the table. This article answers the questions swimmers actually ask about training, and I'm going to give you straight answers—no fluff.

How far can I go underwater off the start and turns?

You get 15 meters max in all strokes. That's it. In backstroke, your head must break the surface at or before the 15-meter mark after the start and each turn (World Aquatics Swimming Rules Reference Card 2023-2025). But here's the thing: most swimmers don't even get close to 15 meters because they lack the underwater dolphin kick strength. If you're surfacing at 10 meters, you're wasting five meters of free speed. Train your underwaters with fins and focus on tight streamline. In breaststroke, you get one butterfly kick during the first breaststroke kick after the start and each turn (World Aquatics). Use it.

Should I train for the 50s if I'm a distance swimmer?

Yes, absolutely. The 50-meter events are not just for sprinters. At the 2028 Los Angeles Olympics, three new 50-meter events will be contested for the first time: 50 backstroke, 50 breaststroke, and 50 butterfly (NBC Olympics: Swimming at the 2028 Los Angeles Games). That means more opportunities to race, and training for the 50s sharpens your speed and turns. Even if you're a 1500 swimmer, doing 50s at race pace will improve your starts and breakouts. Don't skip them.

Do I need a high-tech suit to swim fast?

No. World Aquatics banned high-tech swimsuits effective January 1, 2010, requiring textile-only fabric, and men's suits can only go from waist to knees, women's from shoulders to knees (NBC Olympics: Swimming 101 Equipment, swimsuits and pool dimensions). That ban came after 43 world records were broken at the 2009 World Championships in bodysuits. Now, everyone's on a level playing field. A good training suit and a tech suit that fits are all you need. Focus on your technique, not the fabric.

Is it worth training in a 25-meter pool if my meet is in a 50-meter pool?

Yes, but you need to adjust. Short-course pools are 25 meters, while Olympic-size pools are 50 meters (Olympic swimming pool specifications). Training in a 25-meter pool means more turns, which is great for turn practice, but it can mess with your pacing for long-course races. If your championship meet is long course, you need to do some long-course training to get used to the different stroke counts and breathing patterns. Don't just train short course and hope for the best.

How should I train my turns for each stroke?

Each stroke has specific turn rules. In backstroke, the turn must be started immediately after turning onto the breast at the completion of the arm pull, the wall must be touched during the turn, and you must leave the wall on your back (World Aquatics Swimming Rules Reference Card 2023-2025). In breaststroke and butterfly, you need a simultaneous two-hand touch at turns and the finish (World Aquatics). That means you can't do a one-hand touch and expect to get away with it. Practice your turns until they're automatic, because a sloppy turn can cost you precious tenths.

What's the biggest myth about training volume?

The biggest myth is that more yardage always equals faster swimming. That's false. Quality beats quantity. If you're doing 10,000 meters a day but your technique falls apart after 3,000, you're just reinforcing bad habits. I'd rather see you do 4,000 meters of focused, race-pace work than 8,000 meters of garbage yardage. Train with purpose: every set should have a goal, whether it's technique, speed, or endurance. And don't forget dryland—strength training will help you hold your streamline and power off the walls.

How do I handle the pressure of prelims, semis, and finals?

At the Olympics, individual events of 200 meters and shorter use three rounds: prelims, semifinals, and finals, with the top 16 advancing to semis and top 8 to finals (NBC Olympics: Swimming 101 competition format). For events longer than 200 meters and relays, it's just prelims and finals. That means you might have to swim fast in the morning, then come back at night and do it again. The key is recovery: eat right, hydrate, and get off your feet between sessions. And don't treat prelims as a warm-up—you have to go fast enough to advance, but not so fast you burn out. It's a balancing act.

What I'd actually do

If I were coaching you, here's my no-nonsense plan: First, master your underwaters. You have 15 meters off every wall—use it. Train with fins and count your kicks. Second, incorporate race-pace work into every workout. Don't just grind out laps; swim at the speed you want to race. Third, do dryland strength training twice a week to build the power you need for starts and turns. Fourth, practice your turns until they're flawless, because a bad turn can cost you a second or more over a 200. Fifth, race as much as you can, including 50s. The more you race, the better you'll handle pressure. Finally, remember that the pool is 50 meters for a reason—it's the ultimate test. Train like it.

Sources

• World Aquatics - https://www.worldaquatics.com
• Olympic swimming pool specifications (Wikipedia) - https://en.wikipedia.org/wiki/Olympic-size_swimming_pool
• World Aquatics Swimming Rules Reference Card (2023-2025) - https://eastswimming.org/wp-content/uploads/2024/04/WA-Swimming-Reference-Card_13072023-Large-Print-Bold.pdf
• NBC Olympics: Swimming at the 2028 Los Angeles Games - https://www.nbcolympics.com/news/swimming-2028-los-angeles-olympics
• NBC Olympics: Swimming 101 Equipment, swimsuits and pool dimensions - https://www.nbcolympics.com/news/swimming-101-equipment-swimsuits-olympic-pool-dimensions
• NBC Olympics: Swimming 101 competition format - https://www.nbcolympics.com/news/swimming-101-olympic-competition-format