Think ahead of time what your pool practices objective are
Every swimmer has different swim training focus at a given time — some want to refine their stroke technique, others want to build endurance, and some are training to swim faster for competition. The key to getting the results you want is matching your current swim training focus to your needs and stage of training. At PACE© Swim Training, we call this Precision Aquatic Conditioning & Education — building your skills, stamina, and speed in the right order for sustainable progress. Our pool-based training program, Fitness2Masters, has three different programs to support your training: PACE Technique, PACE Endurance, and PACE Speed.
PACE Technique: Build the Foundation
If your stroke feels inefficient, your breathing feels rushed, or you’re just getting back into regular swimming, the Technique phase is where you should start. Technique-focused training emphasizes drills, stroke mechanics, and balance in the water. By slowing down and isolating each part of the stroke, you build muscle memory and efficiency that pay dividends later.
This phase is ideal for beginners, returning swimmers, and off-season triathletes or Masters swimmers who want to rebuild good habits before increasing volume or intensity. Think of it as setting the foundation for everything that follows.
All 3 phases are critical to developing you fully as a swimmer.
PACE Endurance: Build Strength & Stamina
Once your technique feels consistent, it’s time to focus on building your engine. Endurance training is all about swimming longer sets at moderate-to-high intensity while maintaining your form. You’ll develop the aerobic base and muscular strength that let you swim efficiently over longer distances — even when fatigue sets in.
Most swimmers benefit from doing an Endurance phase for 2–3 months, particularly in the middle of their season. It’s a great time to strengthen your conditioning while reinforcing the technical habits you built earlier.
PACE Speed: Peak for Competition
When you’ve established your foundation of skill and fitness, you’re ready to focus on speed and race readiness. The Speed phase introduces short, high-intensity sets that target anaerobic conditioning and fine-tune your pacing, starts, and finishes.
Because this phase is physically demanding, it’s best used 4–6 weeks before a race or performance goal. Swimmers in this phase should already have strong technique and endurance to support the workload.
Putting It All Together
The most successful swimmers don’t pick one focus and stay there forever — they move through technique, endurance, and speed in cycles. This ensures steady improvement, prevents burnout, and keeps training fresh and purposeful.
With PACE© Swim Training, you can easily switch between plan types as your season evolves. Whether you’re training for fitness, Masters meets, or triathlon races, our coaches and training plans will guide you through each phase with the right balance of structure, education, and challenge.
👉 Find your perfect training focus with PACE Fitness-2-Masters. Sign up for your FREE 14-day trial to get started.