HIIT is short for high intensity interval training. The goal is to swim at near maximum effort in a short amount of time. Your body responds differently than when you put in a 80 percent effort for a longer swim. It’s a great training strategy or weight-lose set.

If you only have 30 minutes in the pool, or you want to change up your swim routine, HIIT is great. If you’re a Masters swimmer training for a big event such as a new record, state meet or Nationals, HIIT is a good way to go.

Example HIIT workout (where [stroke] is your goal stroke, or IM order)

Warm Up (critical to HIIT) :20 rest each

• 200 Choice
• 200 Kick
• 4 X 25 build

4 X 100 [stroke] with :10 rest each 100

1 X 100 choice easy swim

4 X 50 [stroke] with :15 rest — shoot for 3-4 seconds more than 200 pace

1 X 100  choice easy swim

8 x 25 [stroke] on 1:00 — top speed

Warm Down 

400 choice