Taylor Acheson | Sprinting vs. Endurance Swimming: How to Train Smarter

Taylor Acheson

Training for sprint and endurance swimming requires completely different approaches. Taylor Acheson knows that while both styles demand strong technique and conditioning, the energy systems they rely on are distinct. Understanding these differences can help swimmers refine their training and improve race performance.

Endurance swimming depends on aerobic capacity, requiring swimmers to sustain a steady pace over long distances. Training focuses on high-volume sets with controlled breathing and efficient stroke mechanics. Taylor emphasizes that endurance swimmers build cardiovascular stamina through long sets, broken intervals, and minimal rest between repetitions. Dryland training for endurance is centered on muscular endurance, incorporating resistance bands, core work, and bodyweight exercises to support sustained movement.

Sprint swimming, in contrast, is powered by anaerobic energy systems, emphasizing speed and explosive power. Sprint swimmers train in short, high-intensity bursts, often completing all-out efforts with extended rest between reps. Taylor notes that sprint training includes resistance sprinting, start and turn drills, and overspeed training to maximize velocity. Dryland sessions for sprinters focus on fast-twitch muscle development through explosive exercises like plyometrics, Olympic lifts, and reaction drills.

Despite their differences, endurance and sprint swimming complement each other. Taylor believes that sprinters benefit from endurance work to maintain their power late in a race, while endurance swimmers can improve by incorporating speed sets into their training. A well-balanced program ensures swimmers develop both efficiency and speed, regardless of their race distance.