I've written a few articles on different training approaches, particularly for swimmers with limited time. Over my years in the sport, I've noticed there are two distinct type of swimmers, those with a plan and those who don't. 

If you swam your whole life or are on a team, you are likely following a rigid, planned program. However, if you simply swim on your own, you are more likely to show up and improvise your training.

Now, these two approaches may seem entirely different, but even those with a plan likely alter the program on how they feel (ie the intensity) and those without a plan have some consistency in their training. 

Problems with Program Rigidity

One main problem with a rigid program is there are always days when you show up and can't perform. Maybe you're having a bad day or you did something novel a few days before and you're extremely sore. In this scenario, you modify and adjust from the program. Unfortunately, when you adjust your program, you likely decrease your confidence as you couldn't follow the plan. 

Another issue with rigid programming is human curiosity. Now swimming doesn't have as many fads as general exercise, but when something new comes out it is human nature to try it. I've seen many swimmers have great seasons with one program, change their entire approach the next year for no apparent reason. Certainly, curiosity or boredom ignited the switch. 

Problems with Improv Training

Not having a plan also carries problems.

If you switch up your program too often you will decrease the specificity of the workout. For example, if you want to improve your swimming start, you must work on your start. If you simply do it for one day, then don't work on your starts for a month, the start won't improve. 

There are also psychological impairments of improv training, as having a plan brings security and low mental stress. 

Which Training is Best?

Neither the improv or rigid program is good or bad, as both have great qualities. Instead, finding what works for you and individualizing it for elite swimming results is best. 

If you are a rigid swimmer or coach, here are a few ways to allow variety without derailing the training track. 

1. Additional Sets

Now, this may sound crazy as most swimming program suggest as much training as possible. However, offering additional sets for those who are swimming well or want the extra training is a way for the swimmers to self-regulate their training. For example, you may have a couple main sets, then after the main sets you could offer either technique work or an additional 10 - 15 minute set, ie 20 x 50 holding 200 pace. Now, this set can be beneficial, but not if the swimmer is dragging through the water, this additional set should only be given if the swimmer is doing well and looking for more! 

Another option is to offer starts and turns work after the main sets or after workout. This gives the idea of "play" after the main work is finished. 

2. Never Ending Set

Although it is rare, some swim sets don't have a swim reach failure. Failure may seem negative, but if one wants to overload the body they must overload it. The never ending set provides additional rounds for swimmers to push themselves thoroughly and reach failure. 

Take a look at this common swim practice:

• 30 minute warm-up
• 30 minute kick/drill set
• 45 minute main set
• 15 minute pull set

If a swimmer is doing well in the main set and doesn't fail, you could extend the main set. For example:

Main Set:

4 Rounds: 3 x 300 free, 3 x 100 free

If the swimmer is doing well, adding an additional round and maybe speeding up the interval should push the swimmer to failure. 

3. Multiple Choice

If a swimmer finds the training is redundant providing multiple choice is a method to mix-up training. This method does require some lane space for offering different training sets, but is a great method for mixing up the training in a controlled manner. 

This can be four completely different sets, or simply allowing the swimmer to pick the stroke of the set. 

4. Roll The Dice

Randomness isn't entirely a bad thing; you just need a bit of structure to keep things from getting out of hand. If you have a pair of dice you can truly mix-up the practice

Designate a set for each number:

1 = 2 x 200 fly for time
2 = 10 x 25 underwater dolphin kick
3 = 6 x 50 breast
4 = 10 minutes of starts
5 = 5 x 100 back
6 = 8 x 50 IM order

You can vary this approach by rolling two dice or using a deck of cards. 

Moving Forward

Now, there are many other ways to mix-up your training in a controlled fashion. Nonetheless, here are four techniques which can alter a rigid training program.