Peter Hill Swimming

💬 "What's the biggest mistake you've made as a coach?"

We've all been there. Drop your biggest regret below – and I'll tell you how to fix it.

I've made every mistake in the book—literally. I wrote them all down so you don't have to.

The season starts in 6-8 weeks. Learn from my mistakes.

PERIODISATION - A SWIM COACHES GUIDE.

Get your copy: [Link]

Day 1: Emma Story – why talent isn't enough.
Day 2: 3 Pillars – the foundation.
Day 3: Energy Systems – train the right system.
Day 4: Sprinters vs. Distance – different species.

Today: Common Periodisation Mistakes.

I made every mistake in the book. Literally. 🏊‍♂️

Here's how to avoid them this season.

MISTAKE #1: "JUST ADD MORE VOLUME" ❌

Error: More meters ≠ better. Eventually, it just breaks swimmers.

Fix: Periodise intensity too. Follow the 15% Rule – never increase volume more than 15% per macrocycle.

MISTAKE #2: IGNORING INDIVIDUAL RESPONSES ❌

Error: Two swimmers doing the same set may adapt completely differently.

Fix: Monitor fatigue (RPE, HRV, mood). Adjust as needed.

MISTAKE #3: TAPERING TOO EARLY (OR TOO LATE) ❌

Error: Peaking 2 weeks before the big meet = wasted fitness.

Fix: Test taper lengths in training. The last hard workout should be 14 days out.

MISTAKE #4: NO TRANSITION PHASE ❌

Error: Going straight from championships to hard training = injuries.

Fix: Schedule 2-4 weeks of active recovery.

MISTAKE #5: TRAINING EVERYONE THE SAME ❌

Error: Sprinters doing distance sets. Distance swimmers doing sprints.

Fix: Match training to the event. Use the 20/200 test to know your swimmers.

THE 15% RULE:

Annual training load increases >15% raise injury risk 50%.

Progress volume like this:
- Age 12: 20k meters/week
- Age 14: 23k (+15%)
- Age 16: 26k (+13%)

THE TAPER COUNTDOWN:

- 21 days out: ↓ Volume 20%
- 14 days out: ↓ Volume 40%
- 7 days out: ↓ Volume 60%

But it depends on your event!
Sprinters need full rest.
Distance need moderate rest.

The new season starts in 6-8 weeks.

Don't make the mistakes I made.

I wrote the book I wish I had when I started: PERIODISATION - A SWIM COACHES GUIDE.

32 years of coaching. Hundreds of national records.

Get your copy here: https://amzn.eu/d/02OkEoXD

Periodisation: A swim Coaches Guide Periodisation: A swim Coaches Guide

💬 "Sprinters or Distance – which do you coach more of?"

And more importantly – do you train them differently?

Drop your answer below and I'll give you a tip specific to your squad.

I've made every mistake in the book—literally. I wrote them all down so you don't have to.

The season starts in 6-8 weeks. Know your swimmers. Train them differently.

PERIODISATION - A SWIM COACHES GUIDE.

Get your copy: 💬 "Sprinters or Distance – which do you coach more of?"

And more importantly – do you train them differently?

Drop your answer below and I'll give you a tip specific to your squad.

I've made every mistake in the book—literally. I wrote them all down so you don't have to.

The season starts in 6-8 weeks. Know your swimmers. Train them differently.

PERIODISATION - A SWIM COACHES GUIDE.

Get your copy: 💬 "Sprinters or Distance – which do you coach more of?"

And more importantly – do you train them differently?

Drop your answer below and I'll give you a tip specific to your squad.

I've made every mistake in the book—literally. I wrote them all down so you don't have to.

The season starts in 6-8 weeks. Know your swimmers. Train them differently

PERIODISATION - A SWIM COACHES GUIDE.

Get your copy: https://amzn.eu/d/0arX4xNx

www.amazon.co.uk

Day 1: Emma Story – why talent isn't enough.
Day 2: 3 Pillars – the foundation.
Day 3: Energy Systems – train the right system.

Today: Sprinters vs. Distance Swimmers.

Different species. Different training. 🏊‍♂️

MUSCLE FIBRE BREAKDOWN:

Sprinters: 70-80% Fast-Twitch (Type II)
Distance: 70-80% Slow-Twitch (Type I)

Sprinters are Ferraris – built for speed, not long hauls.
Distance swimmers are Priuses – efficient, but don't ask for a 0-60mph burst.

TRAINING COMPARISON:

SPRINTERS need:
- Explosive starts
- 15-25m sprints
- Full recovery (1:4+ work:rest)
- Power dryland

DISTANCE swimmers need:
- Threshold sets
- Consistent volume
- Pacing work
- Endurance dryland

THE 20/200 TEST – FIND OUT YOUR SWIMMERS' FIBRE TYPE:

1️⃣ Time 20m sprint (push start)
2️⃣ Time 200m max effort
3️⃣ Calculate: 200m ÷ (20m × 10)

Results:
- 1.70+ = Sprinter (50-100m specialist)
- 1.40-1.55 = Balanced (200-400m specialist)
- Below 1.40 = Distance (800m+ specialist)

The Biggest Mistake:

Making sprinters slog through endless 400s "to build endurance."

You're killing their fast-twitch fibres.

Train the system your swimmers actually use.

The new season starts in 6-8 weeks. If you're still training everyone the same way, you're failing half your team.

I wrote the book I wish I had when I started: PERIODISATION - A SWIM COACHES GUIDE.

32 years of coaching. Hundreds of national records.

Get your copy here: https://amzn.eu/d/02TSfkHQ