Broken Swims: Short Pauses to Awaken Maximum Speed

Introduction

Can you swim 400m at a pace faster than your personal best? It sounds impossible, but through Broken Swims, many swimmers actually do it.

The core concept of Broken Swims is: break a target distance into multiple smaller segments, inserting very short rests (usually 5–15 seconds) between each segment. The goal is to make each segment faster than your continuous swimming pace, so the total time is faster than a continuous all-out effort, even reaching above your target race pace.

This method has a long history in competitive swimming training and is an important tool for “letting your body know how fast it can swim.”

The Design Logic of Broken Swims

Basic Concept

When swimming a continuous 400m, your pace is limited by the following:

• The aerobic system takes time to reach maximum output
• Lactate accumulates over time, causing pace to drop in the latter stages
• Neural fatigue gradually reduces stroke rate

Broken Swims “reset” part of the fatigue through short pauses, allowing each small segment to start close to optimal condition. This way, even when you add up the rest time, the overall pace is still faster.

Design Examples

Goal: 400m Broken Swim

Segment Format	Splitting Method	Rest	Target Effect
4 × 100m	Rest 10 seconds every 100m	10 sec × 3 times	Get used to 100m pace feel
8 × 50m	Rest 10 seconds every 50m	10 sec × 7 times	Train fast turns in and out
2 × 200m	Rest 15 seconds every 200m	15 sec × 1 time	Close to race conditions
16 × 25m	Rest 5 seconds every 25m	5 sec × 15 times	Build pure speed sensation

Timing Methods

There are two ways to time Broken Swims:

1. Pure swim time: Only count the swimming time of each segment, excluding rest, then add them up to compare with your continuous swim performance
2. Total time including rest: Record the total time from the first start to the end of the last segment, used to evaluate overall training pace

Competitive swimmers typically use pure swim time, aiming to make the “sum of segment times” 5–10% faster than their best continuous swim.

Broken Swim Designs for Different Distances

100m Broken Swim

Break the 100m into 25m units, resting 5–10 seconds per segment:

• Segments: 4 × 25m, rest 5 seconds
• Goal: Swim each 25m segment at race pace +10% (faster than personal best)
• Training benefit: Strengthen explosive power and turn reaction time

400m Broken Swim

Break it into 100m units:

• Segments: 4 × 100m, rest 10 seconds
• Goal: Each 100m segment should be 3–5 seconds faster than the average 100m of a continuous 400m swim
• Training benefit: Build 400m pace feel, especially strengthening speed maintenance in the latter half

1500m Broken Swim

Use 300m or 500m units:

• Segments: 5 × 300m, rest 15 seconds; or 3 × 500m, rest 20 seconds
• Goal: Each segment’s pace should be 2–4 seconds per 100m faster than the average of a continuous 1500m swim
• Training benefit: Threshold speed strengthening, familiarizing with race lap pace rhythm

Comparing Broken Swims with Other Training

Training Type	Primary Stimulus	Rest Length	Speed Target
Continuous Swim	Aerobic endurance	No rest	Approximately 80–90% max speed
Interval Training	VO2 max	30–90 seconds	90–100% max speed
Broken Swims	Speed sensation + pace control	5–20 seconds	95–105% target pace
Sprint Sets	Neural explosive power	1–3 minutes	100%+ max speed

Broken Swims sit between interval training and continuous swimming, making them a unique “speed perception training.”

Key Considerations for Executing Broken Swims

Consideration 1: Strictly Time Your Rests

5 seconds means 5 seconds, not “leave when it feels about right.” The rest time is part of the design—too long and you lose the Broken effect; too short and you can’t maintain speed.

Consideration 2: Each Segment Should Be All-Out or Near All-Out

Broken Swims are not about “swimming a long distance slowly in pieces,” but rather “swimming a long distance fast in pieces.” If each segment’s speed is below target, you need to reassess the segment distance or rest settings.

Consideration 3: Maintaining Technique at Speed

When swimming fast, the things most likely to break down are hand entry angle and body rotation. Have a coach observe, or use the black line at the bottom of the pool to confirm you’re swimming straight without drifting.

Consideration 4: Suitable for Intermediate to Advanced Swimmers

For beginners who haven’t yet built foundational swimming technique, Broken Swims have limited effectiveness and may even reinforce poor technique. It’s recommended to introduce them only after at least 3–6 months of basic aerobic training.

Practical Application in Taiwanese Pools

In Taiwan’s 25m short-course pools, Broken Swims have a natural advantage: the wall at the turn end serves as a precise timing split point, making execution easy with a stopwatch.

Suggested implementation process:

1. Set the goal for this Broken Swim (e.g., 400m in 4 × 100m format)
2. Decide the target time per 100m before starting (3–5 seconds faster than your best continuous swim)
3. Check the stopwatch immediately after each segment to confirm your time
4. Finally, add up the pure swim times and compare against your continuous swim personal best

Practical Recommendations

1. Do one Broken Swim session per week to let your body get used to the neural sensation of race pace.
2. Design based on your target race distance: if preparing for a 1500m race, do a 1500m Broken Swim; if preparing for 400m, do a 400m Broken Swim.
3. Record and compare segment times, tracking the consistency of each segment’s pace—even splits are a sign of technical maturity.
4. Broken Swim performance can serve as a form indicator: if a Broken Swim is noticeably slower than usual, it means insufficient recovery, and you should adjust your training plan.
5. Combine with turn practice: Broken Swims naturally strengthen turn technique—every push-off after touching the wall is a practice opportunity.

Conclusion

Broken Swims let you truly experience “how fast you can swim” for the first time in training. That sense of accomplishment from having every segment above target pace will translate into confidence and tactical ability in races. In your next training session, try breaking your target race distance into micro-intervals—you’ll find the boundary of speed is farther than you think.

Related Reading

• The Complete Guide to Pool Interval Training: Scientifically Improving Swimming Speed and Endurance
• Long-Distance Pace Training in Swimming: Speed Management from 1500m to 5000m
• Swimming Speed Development Plan: Periodized Design for Short Sprint Sets
• Building Rhythm in Long-Distance Swimming: Splitting Strategies for 1500m Pacing