The analysis pooled eleven intervention studies involving a total of 237 competitive swimmers. On average, both VO₂max and swimming performance improved substantially.
A particularly interesting finding is that not every race distance benefits from the same training model. Ultra-short race-pace training produced good results for 50 to 100 metres, while polarised approaches performed particularly well for 200 to 400 metres.
Plan for at least eight weeks
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Another important finding was that programmes lasting at least eight weeks produced clearly greater adaptations than shorter interventions.
HIIT is therefore not a single training system but a tool. The event profile, total volume, recovery and correct integration into periodisation are what matter.
HIIT is not all the same
The term high-intensity interval training covers very different forms of training. The key variables include work duration, speed, recovery intervals, total volume and whether the repetitions can actually be swum at the intended quality.
Short high-intensity repetitions impose different demands from longer sets around high aerobic power. That is why the method should always be adapted to the athlete's main event. A 50-metre sprinter needs different stimuli from a 400- or 1500-metre swimmer.
The meta-analysis is also useful because it shows that training effects do not depend simply on maximal intensity. What matters is systematic repetition over several weeks.
What this means for weekly planning
HIIT should not simply be added on top of an already full training plan. Intense sessions need sufficient spacing and must be coordinated with technical work, easy aerobic sessions, strength training and recovery.
Coaches should also monitor whether the target speed can be maintained throughout the set. If times deteriorate markedly, the training stimulus changes. A targeted quality session can quickly turn into little more than a highly fatiguing workout.
Particular care is appropriate with young swimmers. High intensity can be valuable, but it should not result in technical quality being trained continually under heavy fatigue. The challenge is to develop performance without compromising technique.
SCIENTIFIC SOURCE
https://pubmed.ncbi.nlm.nih.gov/41813532/