Breaking the Swimming Plateau: 3 Proven Strategies for Progress

Happy Sunday!

Do you feel you are stuck with your swimming?

Do you feel it is impossible for you to swim more yards/meters in your usual swimming time?

Do you feel you can’t drop your best times on the distances you swim no matter what you try?

Are you a triathlete who always swims the Sprint, Olympic, Half, or Full Ironman distance at the same exact time?

Do you feel never get out of breath but your muscles and strength don’t allow you to swim faster?

If you have thought about any of the questions above, you want to pay attention to this article, as you might have reached the ceiling of what your current technique, fitness, or swimming program has to offer.

So let’s learn how to fix it.

Today’s topic is one I am really familiar with.

Not only because it happens to me all the time, but because I am a swimming coach that works with swimmers that have reached a plateau.

Swimming, like any other sport, demands dedication, discipline, and continuous improvement. It's exhilarating to see your times drop and your endurance grow, but every swimmer encounters plateaus along the way.

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Encountering plateaus is a natural part of the journey. What's not acceptable is failing to take action when faced with them.

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Those moments when it feels like you're swimming in place, making no progress… frustrating!

Here's the good news: there are strategies to overcome them.

In this article, we're diving deep into the world of swimming plateaus, exploring the types you might encounter, and providing you with four proven strategies to break through them and reach new swimming heights.

Common Types of Swimming Plateaus

In a competitive swim team context, working with an experienced swimmer who has reached a plateau is one of the most interesting and rewarding experiences.

You have to work with this individual and his coach to understand what are the reasons for plateauing, create a personalized strategy, and support the execution of such strategy. Sometimes the issues are visible, and sometimes it requires some trial and error. Sometimes the problem is physical and sometimes, it is about mental blockers.

We are going to do something similar for your plateau. Sure it won’t be as personalized as what I do with swim members and clients, however, the learnings and strategies can be learned and applied to your case.

Before we plunge into the strategies, let's understand the two primary types of swimming plateaus that non-competitive swimmers often encounter. (I am defining a competitive swimmer as a club, college, or pro swimming or triathlon athlete. I know you guys do other types of competitions!!)

1. Plateau in Achieving a Faster Time for a Specific Distance: This is perhaps the most common plateau competitive swimmers face. You've been diligently training, yet your times for a particular distance have hit a wall. You're stuck, unable to shave off those precious seconds. It's as if the clock refuses to cooperate with your efforts.

This plateau is common in more experienced, technically proficient swimmers.

2. Plateau in Swimming More Yards Over the Same Time: Another type of plateau is when you're unable to increase your training yardage without compromising your stroke quality or speed. It's a frustrating situation where your swimming endurance seems capped.

This is probably the most common plateau for lap swimmers, long-distance, open water, and triathlete swimmers. The main difference between the first plateau and this one is that there are different factors for this second, notably: Endurance and technique.

Is it possible to be in a situation where I am stuck between the 2 types of plateau?

Yes! It is very typical to see people in our community telling me that they can’t seem to improve their 100FR time and do more yards over 1h.

But no worries. Let’s destroy those plateaus, now! You will not regret this!

4 Strategies to Overcome Your Plateau

Now, let's dive into the four proven strategies to overcome these plateaus and make significant strides in your swimming journey.