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When it comes to swim training, there's an ongoing debate: interval training vs. long swims, which is better?

Whether you're a competitive swimmer, a triathlete, or just someone trying to improve in the pool, the type of training you choose can have a major impact on your progress. Let’s break down both approaches and help you decide which is right for your goals.

Interval training involves structured sets of swimming at higher intensities, broken up with rest periods. A typical example might be:

• 10 x 100 meters on a set interval (e.g., every 2 minutes), swimming hard and recovering between reps.

✅ Benefits of Interval Training:

-Builds speed and power

-Improves race pacing and strategy

-Trains your body to recover quickly

-More efficient in less time

-Keeps workouts mentally engaging

-This type of training is particularly useful for competitive swimmers who need to swim fast and recover quickly between races or rounds.

Long swims are continuous, steady-paced sessions where you swim longer distances without breaks. Think of it like a long run, slow and steady.

✅ Benefits of Long Swims:

-Builds aerobic endurance

-Develops mental stamina

-Improves technique under fatigue

-Great for open water swimmers and triathletes

-Establishes a solid base for all other training

Long swims are essential for beginners learning pacing or for anyone training for distance events like a 5K swim or triathlon.

So, Which One Is Better?

It depends on your goals. Here's a quick guide:

If you're short on time and want results, interval training will often give you more bang for your buck. But if you're building a foundation, recovering from injury, or prepping for long-distance races, long swims are crucial.

You don’t have to choose between interval training and long swims, the best training plans include both. Intervals make you faster. Long swims make you stronger. Together, they make you a better swimmer. Whatever your goal, sprint speed, endurance, or general fitness, balance is key. Listen to your body, track your progress, and don’t be afraid to mix things up. Swim smart. Train hard. And enjoy the process.

After completing a swim race, it is essential to prioritise warming up your body as swiftly as possible. This practice is not only about comfort, it plays a critical role in safeguarding your health and optimising your athletic performance.

Swimming is an incredible full-body workout, but just like any physical activity, it takes a toll on your muscles. Whether you’ve just completed an intense swim set or an hour-long lap session, your body needs the right nutrients to recover, repair muscles, and restore energy. Eating the right foods post-swim can significantly speed up recovery and get you back in the water faster. Here are some nutrient-rich snacks that will help you bounce back after your swim:

You can train for hours, perfect your technique, and hit every split in practice but the moment you step on the block, it’s your mind that determines whether you soar or sink.

In competitive swimming, the battle isn’t just in the water it’s in your head. Whether you’re a sprinter chasing hundredths of a second or a distance swimmer pushing through pain and fatigue, mastering your mindset can be the edge that sets you apart.

In this post, we’re diving into the mental game of swimming, the challenges, the tools, and the strategies to help you develop the same mental toughness elite swimmers use to perform under pressure.

In swimming, rest isn’t a luxury, it’s a necessity. But rest doesn’t always mean doing nothing. That’s where active recovery comes in.

Whether you're a competitive swimmer or someone who hits the pool to stay fit, incorporating active recovery days into your training plan can make a big difference in your performance, recovery, and overall well-being. Here's how and why they work.

Swimming is one of the most popular and beneficial forms of exercise but it's also surrounded by a surprising number of myths. From old wives’ tales passed down at the pool to common misunderstandings about safety and fitness, it's time to set the record straight.

Let’s dive into the top swimming myths and reveal the real truth behind them.

Yes, it’s never too late to learn and here’s how to get started.

Whether you never had the chance to learn as a child or you've always been a bit uneasy around water, taking the plunge as an adult can feel daunting. The good news? You’re not alone—and adult learners often progress faster than they expect

If you’ve ever done an open water swim, you know the ocean, lake, or river doesn’t come with lane lines and wall turns. Staying on course can be surprisingly tough — and that’s where sighting comes in.

In triathlon, mastering the art of sighting during your swim leg can mean the difference between a strong start and a frustrating detour. In this guide, we’ll cover the best sighting techniques, common mistakes, and drills to help you swim straighter and save energy on race day.

So your child has mastered the basics of swimming, and now they’re ready to dive into the exciting world of swim teams. But what does joining a swim team actually mean for your child, and for you as a parent? Whether your little swimmer is just starting out or gearing up for competitive meets, this guide will help you understand what to expect and how to support your child every step of the way.

If you’ve ever watched elite swimmers in a big competition and wondered how they manage to swim faster and stronger when it counts the most, the secret often lies in something called tapering. Tapering is a strategic reduction in training load designed to help your body recover, rebuild, and peak at just the right moment. Whether you’re prepping for your first swim meet or trying to shave precious seconds off your personal best, understanding tapering can make a world of difference in your performance. In this post, we’ll break down what tapering is, why it matters, and how you can tailor it to fit your swimming goals.

Introducing Arena's new Indomitus Collection!

The lion, symbolizing strength and majesty, is revered as the “King of the Beasts.” In arena Indomitus, we draw from this powerful symbol, igniting athletes’ passion and confidence to lead them to victory.

Indomitus, meaning “untamed” or “unconquerable” in Latin, reflects the relentless spirit of athletes, mirroring the lion’s fearless dominance and driving champions to surpass limits and conquer every challenge.

This happens to every swimmer at some point: water getting trapped deep in your ear canal, muffling the sound and sometimes causing discomfort. Whenever water gets in your ear, it’s a good idea to remove it quickly before it leads to infection or other problems.

Here are some ways to remove that pesky water from your ears or preventative measures you can take.

The swimming snorkel is an extremely versatile training aid that can be used to develop a variety of skills in the pool, benefiting everyone from beginners to advanced swimmers.

Having foggy goggles is a common issue for swimmers. Foggy goggles can be quite troublesome as they obstruct your clear vision of your swimming direction and any nearby obstacles.

Drowning Prevention Week is a specific week devoted to raising awareness about water safety and preventing drowning. Its goal is to provide individuals of all ages with vital skills, knowledge, and awareness necessary for ensuring safety in and around water. This weeklong initiative unites communities, organizations, and individuals to collaboratively strive towards decreasing drowning occurrences and advocating for water safety measures.

Balancing school and swimming can be a tough challenge for many young athletes. It requires careful planning and discipline to keep up with both academics and training without burning out. Students often face long days filled with classes, homework, and tests, followed by swim practice or competitions that can take several hours.

Open water swimming is an incredible way to connect with nature while challenging yourself physically. Whether you're training for a triathlon or simply enjoying a wild swim, having the right gear ensures safety, comfort, and peak performance. Here’s everything you need to make the most of your open water experience.

Experience aquatic freedom with our EXOCET Ultra Open Water Wetsuit, meticulously crafted in collaboration with professional swimmers.

Swim paddles are essential tools to help refine your stroke, build strength, and improve your feel in the water. It's important to choose the right paddle for your training goals.

Discover the wide range of FINIS paddles below!