The Scientific Secret To Swimming Faster

today I’m highlighting the results of a
few important studies that have helped to pave the way for the sport of swimming for the sake of time we won’t look at all these
studies in depth, but I went ahead and place a few
of the links in description for you so once this video is over if you still have
questions and doubts then go ahead and check on those research
links and then once you’ve done with those you can head over to and we’ll chat in the forums The first study were gonna take a look
at followed two groups of swimmers over the course of 25 weeks. For the first 10 weeks and the last 10
weeks of study both groups only trained once a day
during the middle of the study however one of those groups switched two doubles for five weeks and then they switched back to singles for the remaining the study They monitored these swimmers over the course of the 25 weeks and at no point did any of those groups experience any advantage in aerobic capacity or in performance which essentially means
that training twice a day was a waste of time. A similar study compared two groups of swimmers again
one group swam 10k a day one group swam 5k a day after four years of training here’s
what they noticed nothing. Both groups improved at the same
percentage and neither group had a performance
advantage again not in the 100 200, mile, et cetera. You get the picture You know the more studies we look at the
more it becomes clear that if you want to swim faster then more yardage is not the answer. To find the answer
to swimming faster we need to look at another set of studies.
The study that I want to look at now followed 100 meter swimmers and 200 meter swimmers over the course of forty four weeks during the forty four weeks each swimmer
was assigned a specific intensity which was measured by blood lactate
concentration what they found out in this study was the same thing they found in a prior
study was that volume had no effect on performance but they also made a really important
discovery they discovered that at the end of the season this swimmer’s who made the biggest improvements were those who
performed most of their training at higher paces. At race paces. so now we’re
getting to the good stuff why would swimmers training at higher
speeds perform significantly better than
swimmers training at lower speeds? The answer is specificity. In the encyclopedia
of sports medicine chapter 13 addresses a topic called the training
adaptation of the neuromuscular system and under a
subheading on specificity it says the training exercises should stimulate
the sport task parameters as closely as possible to induce adaptations that could be
transferred to the sport movement. And that’s we’re
really looking for here: transfer. We want the transfer to come
from practice over to the race and it’s not realistic to train at low speeds and expect that
transfer to come to your racing speeds because your brain treats slow swimming and fast swimming as two completely different activities so if you really want the greatest
possible improvement in a performance then you have to
properly train your brain by simulating racing conditions. This is
what we call race-pace training. Now if you’re following my train of thought
then you know that’s not exactly great news because
our bodies cannot sustain race pace for a two-hour practice. The fatigue alone would prevent you from
doing anything worthwhile and this was a very real obstacle until
a group of Swedish researchers tackled it. They discovered that by keeping
both the work and the recovery intervals short. Athletes could maintain very high intensity work. When they trained
with these short intervals there was no lactate build-up and the
glycogen levels remained really high so they essentially avoided fatigue. Any training that uses these intervals is
referred to as ultra-short training. So what we’re seeing is that there’s no
evidence to suggest that more yardage is better and research indicates that it’s at best waste of time. What you should
really be doing is training at race pace, but in order to train at race-pace the only
way you can maintain that is by using ultra-short race intervals and i think it is really important for
people to realize that USRPT is not just an excuse to swim 25s and 50s all
the time. It’s a response to the evidence and the evidence clearly says that more
yardage is not the answer, race-pace training is the answer, evidence base coaching is the
answer. You can take my word for it or you can go ahead and investigate evidence for
yourself, but once you understand the evidence for USRPT it’s time to take the next step and start writing workouts. In
the next video I will show you how to write your own USRPT workouts and if you want me to write a workout for you leave a comment or send me a tweet.
Thanks for watching!

30 thoughts on “The Scientific Secret To Swimming Faster

  1. I would really love to see a workout…  I have had the same thoughts about swimming for a long time…that we are doing way to many wasteful meters.  Im curious to see what your workouts look like.

  2. Hey I've been swimming for 10yrs and have been in huge slump for about the past two years… I would be really interested in trying this as an alternative to conventional training and would much appreciate it if you would write/send me a workout. I swim mostly the 100 and 200 free and the 100 fly.

  3. How many times a week would you include a USRPT workout in the session? If you have like 6-7 trainings a week, how many of those would include a high intensity workout with the USRPT? 

  4. Can You say ,how Low Blood Lactate Level after set of USRPT
     30 X 50   for 30 sec + 20 sec rest 
    If  200 m Free I did in 2.02sec

  5. Hi, I was just wondering if this method of training can be applied to gym and S&C training sessions and if so what sort of stuff would you be looking at needing to do?

  6. Hello USRPT, i learn my freestyle from YT and i;m capable to swim 4K, however, the speed is terribly slow.. it takes me 100 min to complete 3K, can you write a work out for me? please!

  7. I am 15, i am a sprinter, i mainly swim the 50 free SCY(21.36) and the 100 free SCY(48.75)

    to be able to get to 20.00 in the 50 and 45.00 in the 100, do i need to gradually lower the intervals or lower them all at once?

  8. How about USRPT for open water races? Like 5-10kms? Do we have to keep our race speed for like 30×100? 

    Great video by the way, USRPT <3

  9. to sum the vid. train for what youre going to compete in. sprints train using sprints, long distance train using long distance. the different muscle fibers are used and trained seperate from one another for the most part. (strength vs endurance)

  10. We love your videos, so informative. I have a 12 yr old daughter with a 29.06 50 fly, 1:10 100 fly and a 28.0 50 free. we are trying to get down to 27.34 fly, 1:05 100fly, and 26.00 50 free. Will you write a workout for us.

  11. ◄ What is the optimize training for the 10K open water swimming?
    ◄ Do I need to swim sprints or 5K three or four time a week is enough?
    ◄ Do I need to swim 10 K before the competition? ( when to do it ?)

Leave a Reply

Your email address will not be published. Required fields are marked *