Who is AquaBoard for?

Beginner: Rest-based sets

Beginner workouts use fixed rest intervals (measured in seconds of rest between repetitions) rather than pace-based send-offs. This approach removes the pressure of the pace clock and allows newer swimmers to focus on building aerobic capacity and developing efficient stroke mechanics.

Sets are primarily freestyle with occasional backstroke and choice stroke. Volume starts moderate and increases gradually across the eight-week block. A swimmer who completes a full Beginner block will have the endurance and comfort level to begin Intermediate training.

Who this level is for:

• Swimmers returning to the pool after time away
• Fitness swimmers looking for daily structure
• Triathletes building swim volume for the first time
• Open water swimmers working on base endurance
• Anyone who can swim 50 meters of freestyle without stopping

WU    300 however you like (12 min)

DRILL 8 x 25s with 30 sec rest, 5 Kick Switch FR (10 min)
      One arm out, ear on shoulder, one eye in
      the water one eye out. Switch every 5 kicks.

DRILL 8 x 25s with 30 sec rest, 3 Kick Switch FR (10 min)
      Same thing but switch every 3 kicks

MAIN  16 x 25s with 25 sec rest, Freestyle (20 min)
      Build 1-3 from 50% to 90%, sprint the 4th
      4 rounds of this for 16 total

CD    200 easy, work on breathing position

Intermediate: Interval training

Intermediate workouts introduce pace-based intervals with send-offs. Sets incorporate all four competitive strokes and are structured around aerobic and threshold intensities.

The eight-week block follows a standard periodization model: early weeks build volume at moderate intensity, middle weeks increase pace demands and reduce rest, and the final weeks taper volume while maintaining intensity. This level works equally well for a masters swimmer preparing for a meet and a triathlete trying to lower their 1500m split.

Who this level is for:

• Masters swimmers training for meets
• Triathletes and open water swimmers with an established swim base
• Former competitive swimmers who want structured training again
• Anyone preparing for events from a 200 to a 5K open water swim
• Swimmers who have completed a Beginner block or equivalent

WU    600 (300 Free, 200 IM, 100 Kick)

PRE   16 x 50s on 1:00
      4 sprint drill, 4 build 50% to 90%
      4 at 85%, 4 breathe every 5

MAIN  8 x 100s with 15 sec rest, mile pace
      2 min rest
      6 x 100s with 15 sec rest, hold stroke count
      2 min rest
      6 x 100s with 15 sec rest, fight for it

FIN   12 x 25s on :45 primary stroke, all out

Advanced: Race-pace training

Advanced workouts use short repetitions performed at your target race velocity with fixed rest intervals, typically 15 to 20 seconds. Research in exercise physiology has shown that this short work-to-rest format allows athletes to sustain high-quality effort for longer without the fatigue accumulation that comes with traditional long-interval sets. Separately, research in biomechanics has demonstrated that stroke technique is specific to the speed at which you swim, which means training at your goal pace develops the exact motor pattern you need on race day.

This is not a sprinters-only method. Your target pace is your target pace, whatever the event. A 1500m freestyle swimmer uses 1500m race pace. A triathlete preparing for a 1.2-mile swim leg uses that pace. The distances are short but the velocity matches your goal, and that is what makes the training specific.

Sets use a failure-based progression: when you can no longer hold target pace, you rest one repetition and re-enter the set. The set ends after three total failures. This gives you a built-in, objective way to measure improvement from week to week.

AquaBoard's Advanced programming draws on this body of research but is not a strict copy of any single published protocol. Sets reflect the author's own experience and judgment alongside these principles.

Who this level is for:

• Competitive pool swimmers training for specific events at any distance
• Distance swimmers and open water racers who want pace-specific training
• Triathletes looking to sharpen their swim leg
• Experienced swimmers interested in race-pace methodology
• Swimmers who have completed an Intermediate block and are comfortable holding pace on a clock

500 Warm Up On Your Own

16 x 25s Fly on :40, 100 pace or 95%
Break at the 8 and the 12

50 Easy

16 x 25s Breast on :40, 100 pace or 95%
Break at the 8 and the 12

50 Easy

7 x 50s Fly/BK on 1:00, 200 pace
1 min rest
7 x 50s BK/BR on 1:00, 200 pace
1 min rest
7 x 50s BR/FR on 1:00, 200 pace
1 min rest
7 x 50s FR on 1:00, 200 pace

50 Easy