When increasing training intensity, what is the general guideline for percentage increase each week?

The guideline of a 10 percent increase in training intensity each week is widely adopted in various training regimens, including swimming. This moderate increase helps swimmers progressively overload their bodies without risking injury or burnout. Increasing intensity too drastically can lead to overtraining, muscle strain, or even long-term injuries, as athletes may not be able to adequately recover from such a significant jump in workload.

By following the 10 percent rule, coaches encourage consistent improvement while ensuring that athletes have the necessary adaptations to handle higher intensity levels. This systematic approach allows swimmers to gain strength, technique, and endurance over time, fostering a sustainable training environment. It also provides a level of safety, ensuring that athletes can manage the increased demands placed on them as their fitness progresses.