Swim Training

Maximum Heart Rate

A significant amount of our training is based around Beats Below Maximum (BBM) heart rate. Your maximum heart rate (HR) can be determined by subtracting your age from 220. Therefore, an 18 year old will have a maximum heart rate of 202 (220 – 18 = 202).

If you don’t know your maximum, you cannot be training properly.

Stroke Count

Nearly every training set has stroke count (strokes per length over 25M). You will be asked to lengthen your stroke (decrease the number of strokes) of shorten your stroke (increase the number of strokes) depending on the aim of the session. If you aren’t aware of your stoke count in all strokes over 25m you cannot improve.

The perfect race has the perfect stroke count, length and rate for that swimmer. If it isn’t practised in training, how can you swim your perfect race?


The coaching team use PB plus a percentage (from 70% through to 100%) for different types of training. Swim training is exact and it is very easy to work too hard or not hard enough.

If you don’t know your own PB, how can you achieve the desired workload?


Swimmers need to know their pace over 10m/20m and 25m for 100m and 200m races.  Distance swimmers likewise for 400m/800m and1500m.

The following formulas are used to understand your pace:

  • 100m PB minus 5 seconds, divided by 4 for 25m swims, 5 for 20m swims and 10 for 10m swims.
  • 200m PB minus 10 seconds, divided by 4 for 50m swims, 8 for 28m swims.

These times should be accurate to gauge your pace. This information should be kept in your log books. If you constantly train your fast twitch fibre (sprint fibres) slower than they want to race, they will become proficient at racing slower than they want to race!

Small details

Remember those little details that make the difference:

  • Streamlining
  • Dolphin kicks
  • Power zoning
  • Maintain stroke integrity throughout training


They all add up to swimming FASTER…………………….