What Is Interval Training?
NOTE: Competitive swimming pools are generally either 25 yards or 50 meters. All examples below are written for a 25 yard pool, but still apply for a 50 meter pool. Just keep in mind that the lengths of the pool would be different (ie, a 100 swim would be 2 lengths, not 4.)
Interval training is breaking your workout into varying distances with varying effort. Let's say, for example, you generally get into the pool and swim a 500 (20 lengths) straight. That is a great workout, but by breaking that 500 up into multiple sets of shorter distances you can improve speed and endurance and get way more bang for your buck.
Example 1: Instead of swimming a 500 (20 lengths) straight, let's do a 100 (4 lengths) 5 times through. On a workout, that set would be written as:
5 x 100
The first number indicates the number of rounds, the second number is the distance of each swim.
Example 2: If you wanted to do a 500 but break it up into longer swims, you could do a 250 (10 lengths) twice through, which would be written as:
2 x 250
So, how much time do you take in between each round? There are two ways you can do interval training.
Rest
The first option is just taking at set amount of rest in between each swim.
Let's go back to the 5 x 100s. We could just say that in between each 100 you are going to take 15 seconds rest. In this case you can push off the wall whenever you’d like, and when you finish your 100 look at the clock. Leave 15 seconds after you touch. So if you touch the wall when the second hand is on the :30, you push off to start your second 100 on the :45. Let's say when you finish the second 100 you touch the wall when the second hand is on the :10. Then you would leave for #3 on the :25.
On a workout, this would be written as:
5 x 100 @ :15 rest
Bases
The second way to do interval training is using bases. Your base designates a specific amount of time to finish a distance, and any remaining time is used for rest. For example:
You are given 2:00 to finish a 100. If you swim the 100 in 1:45, you will get 15 seconds rest. If you swim it in 1:30, 30 seconds rest. On a workout, 5 100s on a 2:00 base would be written as:
5 x 100 @ 2:00
Bases are a great way to improve your endurance and the ability to pace yourself.
