Train Smarter, Swim Faster: 3 Ways to Improve Your Sessions

If you want faster splits without spending twice as long in the pool, you don't need to train harder — you need to train smarter. Whether you're chasing PBs or just trying to make your sessions more effective, these three strategies will help you level up your swimming.

Let's dive in. 🏊‍♂️

1. Focused Technique Blocks — Quality Beats Quantity

Every swimmer's heard it before: "Focus on your technique." But few actually structure their sessions around it.
Here's the truth — a small technical tweak can make a huge difference in speed and efficiency.

Why it works:

Improving your stroke mechanics reduces drag, maximizes propulsion, and saves energy — so you swim faster without working harder.

How to do it:

Start your session with a 10–15 minute technique block focused on one skill — like hand entry or catch position.
Try this simple set:

3 × (6 × 50m) alternating 50 drill / 50 swim, rest 15–20 seconds between 50s.

Focus on the same technical cue throughout.

Finish with an easy 200 to reinforce the movement.

Where paddles fit:

Use XS swim paddles for these technique blocks. They give you subtle feedback on your hand placement without overloading your shoulders. Think of them as "training wheels" for a cleaner catch.

💡 Pro tip: Record yourself swimming 25m once every few weeks. Seeing your stroke is the fastest way to correct what you feel versus what's actually happening.

2. Power + Speed Blocks — Build Strength Without Breaking Form

Speed isn't just about strength — it's about how efficiently you apply that strength.
Power and speed sets develop the muscle coordination to hold good form while moving fast.

Why it works:

Short, high-intensity efforts train your body to generate more force per stroke — while your brain learns to keep everything technically sound under fatigue.

How to do it:

After a solid warm-up (800–1000m), add a power set like:

• 6 × 100m @ threshold pace, or
• 8 × 25m all-out with 20–30 seconds rest between each.

Then, sprinkle in 2 × 6 × 25m sprints with full recovery — quality over quantity here.

Where paddles fit:

Use M paddles for these short power sets. They add resistance, helping you build strength through your pull — but only in short, controlled doses. Never use them for long aerobic swims.

💡 Quick rule: Speed work = full effort, full recovery. If you're gasping, rest longer. Technique matters more than exhaustion.

3. Structure Your Week — Swim With Purpose

Unstructured training is like swimming blindfolded — you might work hard, but you won't know where you're going. A good weekly plan hits each system — technique, power, and endurance — without overdoing any single one.

Here's a simple example:

• Mon: Technique + mobility (XS paddles)
• Wed: Power & speed (M paddles for short sets)
• Fri: Threshold / race pace
• Sun: Recovery or easy long swim

How our sessions fit in:

Our group and private sessions follow this exact structure — focusing on one training goal per workout. That means less wasted effort and more measurable progress. You'll learn when to use paddles, how to integrate drills, and how to build sustainable speed.

Bonus: The Paddle Playbook

Used right, paddles are a game-changer. Used wrong, they're a fast track to sore shoulders and bad habits.

Here's how to get it right:

• Start small — begin with XS paddles before moving to M.
• Use paddles for 10–20% of your total swim volume.
• Always pair paddles with a specific cue (e.g., "high elbow catch").
• Stop immediately if you feel shoulder strain.
• Keep them snug — shifting paddles = sloppy stroke.

FAQs

Q: How often should I use paddles?
A: 1–2 times per week is plenty. Short, high-quality paddle work beats long, grinding sets.

Q: XS or M — which one's right for me?
A: Start with XS if you're refining technique. Move to M for short power sets once your stroke is consistent.

Q: Will paddles hurt my shoulders?
A: Only if overused or used incorrectly. Keep your volume low and focus on proper form.

Q: How long until I see progress?
A: Technique changes show up fast — often within 2–4 weeks. Power gains take 4–8 weeks depending on your consistency.

Q: Can I use paddles in every session?
A: Nope. Think of them as a targeted tool, not a crutch. Use them when you're working on catch, feel, or controlled power — not every lap.

Swim Smarter With Us

Want to see how these methods fit your goals? Join one of our Black Line Swim sessions — or grab your paddles and follow along with our upcoming 4-week "Train Smarter" plan.

Swim smart, swim strong,
The Black Line Swim Team 🏁