By popular demand — let’s talk about speed.
There’s a lot written about it. A lot talked about it. And a lot of confusion about how to actually develop it.
Here are my five fundamentals of going fast, fast, fast:
1. Forget “throw your arms”
I’m not a fan of that old drill where kids get on their back and just throw their arms as fast as possible. Some call it overspeed training.
I don’t buy it — physiologically, biomechanically or from a skill learning perspective.
It doesn’t teach anything except throwing your arms really fast.
And our sport isn’t just about moving your arms quickly. It’s about moving your arms quickly with great technique and good skill — under fatigue, under pressure, in competition.
All of those things together.
Just thrashing your arms isn’t speed development. It’s just thrashing.
2. Speed is relaxation
Here’s a core principle I believe in deeply:
The faster you want to go, the more relaxed you have to be.
So how does a coach apply this day to day?
When you’re at the end of the pool about to send them off for a fast 50 — watch your language.
Don’t say: “50 metres hard.”
Don’t say: “All out effort.”
Why? Because we want speed to feel effortless. Easy. Smooth.
Try this instead:
“This one — as fast as you can go, but easy, smooth and relaxed.”
“Maximum speed, no effort, totally relaxed.”
You’re marrying two concepts: maximum speed and maximum relaxation.
Look at anything that moves fast in the animal kingdom. Look at track and field sprinters. The ones who move really quickly are loose, relaxed, smooth.
You can’t swim faster by trying harder.
Swimming isn’t an effort sport. It’s a technique sport. A skill sport. A relaxation sport.
3. Speed is speed is speed
Just because you’re doing 25s or 50s doesn’t mean you’re doing a speed workout.
It’s all about the rest. And the intensity.
A real speed set might look like:
8 x 25 on 3:00 - longer rest if needed.
6 x 50 on 3:30 - longer rest if needed.
Complete rest. Easy, relaxed recovery — static or dynamic, your choice.
Short distances. Maximum speed. Lots of rest.
Speed is speed is speed.
Yes, there’s a case for doing speed work at the end of a session when they’re tired — technique under fatigue. That’s real. That’s what heats and finals feel like.
But if you’re trying to develop genuine speed — short distances, long rest, not too many of them, great speed.
4. Fast + Long = Best
When kids are starting out, we think about moving arms quickly. Fine.
But as they develop, we need them to move their arms quickly with maximum distance per stroke.
It’s no good if they can thrash their arms really fast but they’re taking 30 strokes per 50.
We’re looking for the combination: fast and long.
Fast is good. Long is good. Fast and long is best.
Long strokes at maximum speed. Pressure on the water throughout the stroke. Maintaining length while moving quickly.
That’s what we’re chasing.
5. Speed work all year round
This might be the most important one.
I see coaches around the world obsessed with what I call exclusion blocks. The first seven weeks of the season — endurance only. Then pre-competition — a bit of speed, lots of threshold. Then they throw speed in at the end and hope it comes back.
I totally disagree.
Speed is the most precious thing in our sport.
Nobody lies in bed at night dreaming of doing 40 x 100. Kids are lying in bed thinking: how do I go faster?
Olympic gold medals. World records. PBs. Qualifying for the next level.
This whole sport is about going faster.
It makes no sense to kill speed off for months with huge volumes of training and then hope it magically returns.
Wishing, hoping and prayer do not represent a solid strategy.
Do speed work at least two or three times a week. All year round. Even in the middle of your so-called endurance block.
More and more coaches around the world are moving away from exclusion blocks toward holistic, balanced programs that include deliberate speed work throughout the year.
The One-Second Test
Here’s my rule of thumb:
Swimmers should never be more than one second slower than their PB 50 time — at any point in the year.
Middle of an endurance block? They should still be able to touch speed.
If you kill it off and just hope it comes back — chances are, one day it won’t.
Speed is the most precious thing in this sport. Protect it.
Over to you
What are your favourite speed sessions?
How do you talk to your swimmers about going fast?
How do you generate real speed in your workouts?
I’d love to hear from you. Drop a comment below.
Wayne Goldsmith
