The current dogma of swimming training programs promotes high-distance, high-volume workouts requiring a considerable time investment and high risk of injury to swimmers striving to achieve elite level swimming performance. In this paper, the current literature in exercise physiology, swimming performance, and nutrition is reviewed in order to provide evidence-based training guidelines to maximize performance and minimize risk of overuse injury. Suggested practices for day-of-competition exercise and nutrition are also offered. This work aims to provide training recommendations for coaches and swimmers, and to aid the work of physicians and dietitians involved in the care of swimmers. Narrative review encompassing studies done on the topic of elite swimmers and performance, metabolism, nutrition, stroke technique, tapering, and injury. Studies done in athletes of other sports regarding muscle metabolism and nutrition are also taken into consideration, as necessary, when there is a paucity of work in swimmers. This evidence-based approach to swimming training challenges current popular coaching principles, i.e. long-distance workouts, by offering a more focused and individualized training regimen that may improve performance and decrease workout-related injury risk. Specifically, inclusion of high-intensity training, stroke technique improvement, limited total distance and water time spent per week, optimized nutrition, strategic tapering, and a personalized day-of-event warm-up routine appear to be key factors for success in a swimming competition. Specific guidelines in each of these areas are reviewed or synthesized, and means of implementation are suggested. This multidisciplinary approach to swimming training that optimizes each stage of training and competition will likely improve the performance of many competitive swimmers.
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