How Does the 80/20 Rule Apply to Swimming Training?

Training for swimming can sometimes look different compared to what you might do for activities on land. But there are also some things you might find familiar from your other sports endeavors. The 80/20 rule typically refers to a type of polarized training that involves spending 80 percent of your time working at a low intensity level, followed by 20 percent of your time at high intensity. But some swimmers also take a different viewpoint. Exploring how this rule can apply to different situations helps you plan the perfect training regimen.

Know How to Build a Polarized Training Routine

Using this rule as part of a polarized training routine works best for achieving most swimming goals. In general, using this method allows you to push yourself to the maximum without overstraining your body. People who use the polarized training method tend to find it aids in having faster recovery times while still allowing for building strength and endurance.
To use this method, divide your training time by time instead of distance. During your low-intensity sessions, you’ll focus on building a strong aerobic base that helps you develop greater endurance. During the high-intensity part of your training session, focus intensely on building speed and power. If you aren’t sure what counts as high-intensity for you, you can use a heart rate monitor to find your ideal target zone. With practice, you’ll be able to tell when you’ve reached your ideal intensity levels based on how you feel during your swimming sessions.

Consider the Mental vs. Physical Angle

Swimming in the controlled environment your backyard underground pool provides is very different from pushing your body through the currents in open water. If you’re training for swimming in environments that also push your mental fortitude, you might want to use the 80/20 rule to train for anxiety-inducing conditions. For instance, channel swimming is often considered to be 80 percent mental, since it can generate anxiety when you encounter challenging conditions in open bodies of water. Focusing on increasing your mental strength can have a major impact on your overall performance in competitions.

Maximize Your Time to Drive the Highest Results

The Pareto Principle also falls under the 80/20 rule. This concept takes the stance that 20 percent of your effort drives 80 percent of the results. When you apply this to swimming, you can see how it fits into polarized training schedules. Naturally, filling 20 percent of your time with training that pushes your strength and endurance will result in your efforts giving you higher gains. 

When you plan your training sessions, you can also think about which aspects of your training impact all of the others. For instance, many swimmers choose to focus on body positioning throughout their high-intensity training. Learning how to maintain proper posture during your most strenuous training can help you easily fall into the right position during the rest of your swimming times.

If you’re ready to build a pool of your own so you can enjoy the benefits of swimming, reach out to the experienced professionals at San Diego Pools. We’re a premier San Diego pool contractor, and our pool design and construction experts are dedicated to building the pool that’s right for your family and providing you with the highest-quality service in the industry. Give us a call today.