Measure Baseline Pace
30 minutesTime 100 m repeats to establish current swim pace.
Field context
This workflow is part of 1 niche field
Complete guide for swim technique improvement — step-by-step workflow, tools, checklist, and expert tips to get started.
Time 100 m repeats to establish current swim pace.
Use 400 m and 200 m time trials to find CSS.
Use stroke rate and SWOLF to track efficiency.
Structure CSS-based intervals.
Key metrics and targets for this training focus.
| Metric | Target |
|---|---|
| Consistency | 3+ sessions/week |
| Progression | ≤10% weekly load increase |
| Recovery | 1–2 easy days/week |
Master fundamentals in sports before advancing.
Short regular sessions beat occasional marathon efforts.
Pain, equipment failure, or unsafe conditions mean pause and reassess.