Quick Answer
The 80/20 rule means 80% of swimming training should be low-intensity, 20% high-intensity.
This training principle, supported by research on elite swimmers, suggests that 80% of your swim training should be done at low to moderate intensity (conversational pace), while only 20% should be high-intensity intervals or sprints. This approach builds superior endurance and prevents overtraining.
What Does This Look Like in Practice?
Example Week (4 swim sessions):
- Session 1 (Easy): 30 mins steady swimming at conversational pace
- Session 2 (Easy): 40 mins technique focus, relaxed
- Session 3 (Moderate): 35 mins with some tempo work
- Session 4 (Hard): 30 mins with 10-15 mins intervals/sprints
Total: ~135 minutes, with ~110 mins easy/moderate (81%) and ~25 mins hard (19%)
Why the 80/20 Rule Works
Builds Aerobic Base
Low-intensity swimming develops your aerobic system, increasing endurance and efficiency without excessive fatigue.
Prevents Overtraining
Too much high-intensity work leads to injury, burnout, and plateaus. The 80/20 split allows proper recovery.
Supported by Elite Athletes
Studies of Olympic swimmers show they naturally train with approximately 80% low-intensity and 20% high-intensity volume.
How to Apply It
- Track your weekly swimming time and intensity
- Ensure most swims feel comfortable and conversational
- Limit hard interval sessions to 1-2 per week
- Don't turn every swim into a race—embrace easy days
- Focus on volume at low intensity before adding more hard work
The Bottom Line
The 80/20 rule challenges the "no pain, no gain" mentality. Sustainable improvement comes from mostly easy swimming with strategic bursts of hard work.