Science
Inspiratory muscle training for swimmers: the science of the metaboreflex
IMT trains the diaphragm to reduce the respiratory metaboreflex and maintain limb blood flow. Study-validated protocol for swimming coaches.
8 min read·6 mai 2026
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Short, practical guides to plan, share, and save time on the pool deck.
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Science
Muscle Fiber Types in Swimming: How to Train Sprinters and Distance Swimmers Differently
The ratio of fast-twitch to slow-twitch fibers sets your swimmer's performance ceiling. Here's what research shows and how to adapt sessions to each profile.
8 min read·May 5, 2026
Science
Detraining in Swimming: How Fast Fitness Fades and What Coaches Can Do
VO2max drops 4.7% after 2 weeks off. Up to 20% after 12 weeks. What the science says about detraining in swimming and how coaches can minimise the damage.
7 min read·May 4, 2026
Science
The Menstrual Cycle and Swimming Performance: A Science-Based Guide for Coaches
How the menstrual cycle affects strength, recovery, and injury risk in swimming. A practical, research-backed guide for swim coaches.
9 min read·May 3, 2026
Science
Sprint Training for Swimmers: Developing the Alactic Energy System
The alactic system (ATP-PCr) powers the first 10-15 seconds of any sprint. Pure speed protocols and PCr recovery guidelines for swimming coaches.
7 min read·May 2, 2026
Science
Race-pace training for swimmers: the science of specificity
Why training at competition velocity transforms performance. Set protocols, the USRPT stopping rule, and seasonal planning for coaches.
8 min read·May 1, 2026
Science
Blood Lactate Testing for Swimming Coaches: A Practical Guide
Blood lactate testing gives coaches exact training zones for each swimmer. How to run a step test, read the curve, and programme smarter sessions from V4mM.
9 min read·April 30, 2026
Science
Anaerobic Capacity in Swimming: What Sprint Coaches Need to Know
The 50m draws 69% of energy from anaerobic sources. How to develop glycolytic power with targeted sets and season periodization for competitive swimmers.
9 min read·April 25, 2026
Science
USRPT in Swimming: Training at Race Pace, Every Repetition
USRPT trains swimmers at exact race speed every repetition. Learn to calculate target pace, apply the failure rule, and integrate this method into your weekly plan.
8 min read·April 24, 2026
Science
Two-a-Day Swim Training: The Science of Double Sessions
Why twice-daily sessions amplify mitochondrial adaptations, how to manage recovery between sessions, and when doubles become harmful.
9 min read·April 23, 2026
Science
Cold Water Immersion for Swimmers: What the Science Actually Says
Ice baths reduce soreness but timing decides whether they help or hurt. Evidence-based protocols from Versey (2013) and Roberts (2015) for competitive swim coaches.
8 min read·April 22, 2026
Science
Bilateral Breathing in Freestyle Swimming: Science, Asymmetry, and Race Strategy
Unilateral breathing creates measurable stroke asymmetry in freestyle. Science of bilateral breathing, technique cues, and training-to-competition strategy for coaches.
7 min read·April 20, 2026
Science
Competition Warm-Up Protocol for Swimmers: What the Science Says
Duration, intensity, transition phase: research on swim meet warm-up shows where coaches lose performance on race day. Event-specific protocols.
8 min read·April 16, 2026
Science
Hypoxic Training for Swimmers: What the Science Actually Says
LHTL, altitude camps, pool hypoxic sets: which method actually works and why? The evidence base for swimming coaches planning their competitive season.
8 min read·April 15, 2026
Science
Stroke Rate, Stroke Length, and SWOLF: Optimizing Swimming Efficiency
Speed = stroke rate × stroke length. Understanding this equation changes how you programme and analyse your swimmers' technique. Protocols and drills.
7 min read·April 14, 2026
Science
Caffeine for Swimmers: Dose, Timing, What the Science Shows
How much caffeine, when to take it, and what to avoid before a race. Dose chart by body weight, 60-min timing protocol, and the limits coaches should know.
7 min read·April 13, 2026
Science
Mental preparation in swimming: routines that hold under pressure
Mental preparation is not a bonus: it is a trainable skill. Imagery, self-talk, and pre-competition routines for swimming coaches.
8 min read·April 11, 2026
Science
Dolphin Kick, Starts, and Turns: The Hidden Seconds in Every Race
Elite swimmers spend up to 40% of a race underwater. Training starts, turns, and dolphin kick means programming the most time-efficient gains on the clock.
9 min read·April 10, 2026
Science
HRV in Swimming: Using Heart Rate Variability to Guide Training Decisions
Catch fatigue 3 days before performance drops. The 60-second morning protocol, decision thresholds (±5%, -10%), and how to read HRV across taper. Backed by 2020-2025 swimming-specific research.
8 min read·April 9, 2026
Science
Race Pacing Strategy in Swimming: The Science Behind Fast Finishes
Parabolic, even, or negative splits: what research says about race pacing strategy in swimming. Methods to train pace judgment at poolside.
8 min read·April 8, 2026
Science
CO2 Tolerance Training in Swimming: The Science Behind Breathing Sets
Hypoxic sets don't train oxygen — they train CO2 tolerance. How breath-by-stroke patterns, set design, and dosing actually work (and when to avoid them).
8 min read·April 7, 2026
Science
Periodization cycles for competitive swimmers: macro, meso, and microcycles explained
How to structure a competitive swimming season using macrocycles, mesocycles, and microcycles to peak at the right moment. Based on 20 years of elite data.
9 min read·April 5, 2026
Science
Strength training for swimmers: what actually works
Why gym strength gains don't always transfer to the pool, and how to programme dry-land training so it actually improves your swimmers' times.
9 min read·April 4, 2026
Science
Open water vs pool swimming: key differences for coaches
Drafting, thermoregulation, pacing without a clock: 5 physiological and tactical differences every coach must understand between open water and pool swimming.
8 min read·April 3, 2026
Tips
Paper, WhatsApp, or an app: an honest review for swimming coaches
Notebook, WhatsApp group, or dedicated app: each tool has genuine strengths and real limits. A balanced overview to help you choose the one that fits your actual situation.
7 min read·April 1, 2026
Tips
Best swim coach software 2026: apps compared
Excel, Notion, or a dedicated platform? Compare the best swimming software for coaches in 2026 — features, pricing, fit for your workflow.
7 min read·April 1, 2026
Organisation
Sharing training without WhatsApp: why and how
WhatsApp was never built for sharing training sessions. The result: PDFs buried under memes, swimmers who can't find last Monday's set, coaches resending the same file every week. There is a better way.
5 min read·April 1, 2026
Organisation
Managing multiple swimming groups at once: practical organization for coaches
Competitive swimmers, beginners, masters, juniors: how do you plan different sessions for each group without losing track? A practical framework for managing multiple groups without chaos.
6 min read·April 1, 2026
Organisation
How to create your first swimming training session on an app: a step-by-step guide
Switching from paper or spreadsheets to a dedicated app takes one first step. This guide walks you through building your first complete swimming session on Padlie, block by block.
6 min read·April 1, 2026
Training
5 Freestyle Mistakes Adults Make — and Coach-Ready Fixes
Body position, breathing, catch, rotation, kick — the 5 errors ruining freestyle for adult swimmers. Drill sequences and cues coaches actually use.
7 min read·April 1, 2026
Training
Programming a competitive swimming group: method and concrete examples
Periodization, weekly structure, taper, and post-competition adjustments: a practical method for programming a competitive swimming group at club level, with concrete week and cycle examples.
8 min read·April 1, 2026
Training
Structuring the first 12 weeks for adult beginner swimmers: a practical guide
An adult learning to swim is not a larger child. Here is how to structure the first 12 weeks of progression for adult beginners.
7 min read·April 1, 2026
Training
Breaststroke: a complete correction guide for swimming coaches
Breaststroke is the most technically demanding stroke to teach and correct. Pull-breathe-kick-glide timing, scissor kick, asymmetric legs, early breathing: a practical guide for coaches who want to observe, diagnose, and fix.
8 min read·April 1, 2026
Training
Backstroke: teaching shoulder rotation and body position
Backstroke is the one stroke where swimmers cannot see their own technique. This practical guide gives you the drills, visual cues, and session structure to correct shoulder rotation and head position from the pool deck.
6 min read·April 1, 2026
Training
Butterfly: how to progress without getting injured — a teaching sequence
Butterfly is the most demanding stroke on the body. A structured teaching sequence to introduce the stroke, manage volume, and avoid the most common injuries.
7 min read·April 1, 2026
Training
10 ready-to-use swimming training session templates (2026)
Ten structured session templates organized by level and objective, with warm-up, main set, and cool-down fully detailed. Copy or adapt them to your group.
8 min read·April 1, 2026
Training
Triathletes and swimming: what coaches need to adapt
A triathlete is not a swimmer. Their goals, accumulated fatigue, and relationship with the water are fundamentally different. What coaches need to adjust to work effectively with this profile.
6 min read·April 1, 2026
Training
Pull buoy and paddles: how to integrate them optimally into sessions
Pull buoy and paddles are the most commonly used training equipment in swimming, and also among the most misused. Here is how to integrate them intentionally to strengthen, not compensate.
5 min read·April 1, 2026
Coaching
Coaching masters swimmers: physiological adaptations and what actually changes
Masters swimmers are not slow versions of young swimmers. Longer recovery, lower volume, different motivation: here is how to adapt your sessions concretely for a masters group.
7 min read·April 1, 2026
Science
Swimmer's shoulder: understanding, preventing, and adapting training
Swimmer's shoulder affects a significant portion of competitive swimmers. It is not inevitable. The coach who understands the mechanisms can adapt training before the swimmer becomes symptomatic.
6 min read·April 1, 2026
Training
Aquatic drills for beginners: a progressive teaching sequence
Before working on stroke technique, a beginner needs to trust the water. A 4-phase progressive sequence to build that foundation without skipping steps.
6 min read·April 1, 2026
Training
Optimizing the return to training after the summer break
September is the most injury-prone month of the swimming season. Here is how to structure the first 4 weeks of comeback so your swimmers return stronger, not injured.
6 min read·April 1, 2026
Tips
Swim Coach Equipment Guide 2026: What You Actually Need on Deck
Fins, paddles, pull buoys, kickboards, snorkels — what works, what's fluff. Field-tested kit list with the 30–40% rule every coach should know.
6 min read·April 1, 2026
Science
Injury prevention in swimming: the responsible coach's guide
Shoulder, breaststroke knee, lower back: the most common swimming injuries are largely preventable. What every coach can observe and anticipate.
7 min read·April 1, 2026
Science
Recognizing mental fatigue in your swimmers before it becomes a problem
Physical fatigue is visible. Mental fatigue is not. It looks like lack of motivation, irritability, and declining performance with normal physical indicators. Here is how to spot it.
6 min read·April 1, 2026
Training
Swim fins: when to use them, when to skip them
Short vs long fins, beginners vs competitive, warmup vs main set. How to use swim fins in training without making them a crutch.
5 min read·April 1, 2026
Coaching
Training 8–12 Year Old Swimmers: Age-Appropriate Coach's Playbook
Build technique, love of sport, and long-term athlete development at ages 8–12. Session structure, volume caps, and drill progressions for coaches.
7 min read·April 1, 2026
Coaching
Return to swimming after injury: a reintegration protocol for coaches
A swimmer returns after six weeks off. They want to go full training from day one. The coach's job: protect the reintegration. A 4-phase framework, warning signs, and how to manage the conversation.
7 min read·April 1, 2026
Tips
Padlie vs Excel: why swimming coaches are leaving spreadsheets behind in 2026
Excel is the default tool for thousands of coaches. Convenient at first, it quickly becomes a bottleneck: slow formatting, impossible sharing, no structured history. Here's why more and more coaches are making the switch.
6 min read·April 1, 2026
Science
Training Load in Swimming: Spot Overtraining Before It Costs Weeks
How swim coaches monitor load, detect overtraining early, and adjust weekly volume. Plus HRV, sRPE, and ACWR signals that matter.
8 min read·April 2, 2026
Coaching
Keeping Swimmers Motivated: What the Science Tells Coaches
Over 80% of swimmers quit before adulthood. A 2023 study: dropout swimmers are 3.79x more likely to have a disempowering coach. What science says.
9 min read·April 1, 2026
Science
80/20 Training in Swimming: Why Slowing Down Makes Your Swimmers Faster
80% of training at low intensity, 20% at high intensity. The polarised model outperforms threshold training. Science has confirmed it since 2006, including in swimming.
8 min read·March 31, 2026
Science
Zone 2 and lactate threshold: building the aerobic engine
Zone 2 and lactate threshold are not the same intensity. Understanding the difference changes how you programme your week. CSS and threshold protocols for coaches.
8 min read·March 30, 2026
Science
Sleep and swimmer performance: the science coaches need
Your swimmers sleep less than 6 hours before morning sessions. Science shows this slows their progress, increases lactate and lengthens reaction time. Learn to program sleep like a training session.
8 min read·March 28, 2026
Science
Creatine in swimming: what the science really says
Creatine is the most studied supplement in the world. In swimming, studies give unexpected results. What coaches need to know.
8 min read·March 27, 2026
Science
VO2max in swimming: protocols, CSS test and 4-week progression
Working hard in the pool doesn't guarantee working at VO2max. The difference comes down to calculated pace, repetition duration and recovery times. Concrete protocols, poolside CSS test and 4-week progression.
8 min read·March 26, 2026
Science
Nutrition for swimmers: a practical guide for club coaches
Your swimmer shows up with a pizza in their stomach, or hasn't eaten in six hours. You don't control their plate, but you can educate them. A practical before/during/after guide for club coaches.
9 min read·March 25, 2026
Science
Tapering for Swimmers: The 2-Week Coach Playbook (2026)
2-week taper playbook for mixed swim groups: drop volume 41-60%, keep intensity, time the peak across sprint and endurance profiles. Week-by-week template included.
9 min read·March 22, 2026
Training
Swimming Drills: How to Choose, Place, and Progress Them Through the Season
Not another list of exercises. A framework for choosing the right drills based on observed faults, placing them at the right moment in the session, and making them progress throughout the season.
9 min read·March 18, 2026
Training
How to Structure an Intensive Swimming Camp: Load, Peak, and Taper
An effective camp doesn't happen by chance. Double sessions, managing cumulative fatigue, day-by-day progression: here's how to plan 5 to 10 days of intensive training that leave a real mark.
9 min read·March 15, 2026
Organisation
Tools for swimming coaches: notebook, spreadsheet, or app?
Notebook, spreadsheet, Notion or specialized app: an honest overview of the tools available for swimming coaches. Compare the approaches and choose the one that actually saves you time.
5 min read·March 11, 2026
Science
Recovery in swimming: how to plan rest days
Recovery is not something that just happens. It is planned. Passive rest, active recovery, tapering: here is how to schedule rest days in your training week so that every session produces a real effect.
7 min read·March 8, 2026
Training
How to Structure a Swimming Training Week
How many sessions, of what type, in what order: the week is the central unit of a coach's work. Discover how to structure it based on your group's level and the season phase, with three concrete examples to adapt directly.
4 min read·March 4, 2026
Training
How to Plan a Swimming Season: Macrocycle, Mesocycle, Microcycle
Periodization is not reserved for national team coaches. Macrocycle, mesocycle, microcycle: here is how to structure a club season from September to June so your swimmers peak at exactly the right moment.
6 min read·March 1, 2026
Training
Swim Interval Training: Sets, Rest Ratios & Target Paces
Structure interval sets that build VO2 max and threshold pace. Sample workouts, rest ratios, and programming logic. Full coach guide.
5 min read·February 25, 2026
Tips
Short Course to Long Course Conversion Table: Understanding the Pool Transition
The FFN conversion table tells you the seconds to add to your short-course times to get their long-course equivalent. But the actual gaps are often twice as large. Understanding why — and using the built-in calculator — changes how you prepare your swimmers.
7 min read·February 22, 2026
Tips
Swimming Training Zones: Stop Guessing, Start Programming
The 5-zone model decoded: lactate thresholds, % CSS targets, and how to balance weekly volume across each zone. Stop programming sessions in the dark.
4 min read·February 18, 2026