Want to swim faster and gain an edge in the pool? Whether you’re a competitive swimmer or just looking to improve your performance, incorporating specialized swimming workouts for speed can help boost your stroke efficiency, build explosive power, and enhance endurance.
In this guide, we share 8 proven speed swim workouts to help you become a stronger, faster, and more efficient swimmer.
Why Speed Matters in Swimming
In competitive swimming, races are won and lost by hundredths of a second. To consistently swim faster, you need more than just raw effort—you need smart, structured training that teaches your body how to perform at peak speed with control and efficiency.
The workouts below are designed to:
- Improve stroke mechanics
- Increase sprint endurance
- Train top-end speed
- Build swim-specific power
- Improve neuromuscular coordination
- Help you “feel” and master the water
Let’s dive into the best swim sets to develop elite-level speed!
1. Top-End Speed Sprints
Goal: Train your body to hit and maintain top speed
Many swimmers shy away from true sprint training, but to swim fast, you must practice swimming fast—with lots of rest and intention.
Workout:
- 4–8 × 25m all-out sprints @ 1:00 rest
Focus on full intensity and perfect form. This short, high-rest set allows you to give maximum effort every rep. Try 2–3 times per week for best results.
2. Post-Activation Potentiation (PAP) Speed Set
Goal: Activate power muscles before a sprint for explosive speed
PAP training uses resistance to “prime” your body before sprinting, leading to improved power output.
Workout:
Repeat 3–5x:
- 2 × 15m sprint swim with resistance (DragSox, chute, or tubing) @ 1:00
- Rest 1:00
- 50m all-out swim
- 100m easy recovery
This technique, used by elite athletes, teaches your body to fire explosively after resistance, simulating race-level speed.
3. Speed Endurance Ladder
Goal: Sustain high speed through fatigue
This ladder set builds the ability to maintain sprint speed even when lactic acid builds up—ideal for finishing strong in races.
Workout:
3 rounds:
- 2 × 25m @ :30
- 2 × 25m @ :45
- 2 × 25m @ :60
- 2 × 25m @ :45
- 2 × 25m @ :30
- 100m easy @ 3:00
Hold fast pace as rest decreases—this challenges your speed endurance like no other.
4. Sprint Finish with Kick Power
Goal: Strengthen your kick for the final meters of a race
The last meters of any race are usually the slowest. This set builds leg endurance and power to help you close strong.
Workout:
3–5 rounds:
- 8 × 25m swim at 100m race pace @ :30
- 8 × 25m kick all-out @ :30 (with or without board)
- 100m easy recovery @ 3:00
By combining swim and kick sets, you reduce nervous system fatigue while maximizing sprint output.
5. Kick-to-Stroke Integration Set
Goal: Link a powerful kick to effective stroke technique
Many swimmers can kick fast with a board but struggle to transfer that power into their full stroke. This set connects your kick to your swim movement.
Workout:
- 30 × 25m @ 1:00:
Each 25 as [10m all-out kick in streamline + 15m swim all-out]
No breakout—start kicking immediately after the push-off. This hybrid approach builds synchronization between kick and stroke.
6. Three Levels of Speed Sprint Set
Goal: Train under different resistance levels for explosive adaptation
This dynamic set teaches your body how to sprint under load, then swim fast unassisted, then go even faster with overspeed tools like fins.
Workout:
30 × 25m @ 1:00 (split into 3 sets of 10):
- 10 × 25m with light to medium resistance (DragSox or chute)
- 10 × 25m swim no gear
- 10 × 25m with fins and/or paddles
Looking to level up? Go for 60 × 25m using the same pattern.
7. “Feel for the Water” Speed Set
Goal: Improve water feel and efficiency under sprint conditions
This workout emphasizes body awareness, water feel, and technique—all critical to swimming fast with less effort.
Workout:
8 rounds:
- 75m drill (choose from closed fist, sculling, long dog)
- Rest and reset
- 25m all-out sprint
No time targets—just focus on maximum connection with the water each round.
8. Efficient Speed Sprint Set
Goal: Maximize speed with minimal strokes
Speed creates drag—so to swim fast efficiently, you need to find the sweet spot between propulsion and stroke rate.
Workout:
- 16 × 25m @ :40
Swim all-out, aiming for max speed with the lowest stroke count possible.
Track your strokes and time per 25m. Add the two numbers for an “efficiency score.” Try to lower this score over time to improve stroke power and reduce wasted effort.
Final Thoughts
Speed isn’t just about going harder—it’s about training smarter. With these swimming workouts for speed, you’ll build the strength, efficiency, and endurance needed to shave seconds off your time and dominate your next race.
Looking for the best swim gear to support your speed training? Check out our expert picks for the best swim goggles for competitive swimmers.
Train fast, swim faster.
