General Discussion Triathlon Talk » shorter rest between intervals or faster intervals...or both? Rss Feed  
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2015-09-02 8:37 AM


65
2525
, Tennessee
Subject: shorter rest between intervals or faster intervals...or both?
I am getting back into the pool and triathalon after a 3 year hiatus. I am still in good cardio shape since I have been doing a lot of half and full marathons in those three years.I have been back to swimming for about two months, 3x a week, between 1000-2000 yards each session. I have noticed improvement in my swim fitness in that I can do more intervals (sets of 50s and 100s) and decrease the rest time between them. I used to need about a minute between each interval but now I can decrease the rest period to 25-35 seconds. I am still horribly slow compared to most people here still. My 50s are at a 2:00/100 yd pace, my 100s are 2:10-2:15/100 yd pace and my 25s are 1:45/100 yd pace.

I know I need to work on form. Hiring a coach isn't going to happen right now. There are none in the area where I live and I can't afford it anyway right now. I might be able to get some professional help this winter when we move but not until then. I am doing my best with form drills and internet videos on my own. I can only get in the pool as much as I am now, the closest pool is 25-30 minutes away.

My question is, how can I get a little faster? Should I try to continue to decrease the rest periods between my intervals or should I try to do those intervals faster? Or should I focus on faster intervals one session, and decreased rest periods on another session?


2015-09-02 8:42 AM
in reply to: turnip13

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Subject: RE: shorter rest between intervals or faster intervals...or both?
Originally posted by turnip13

I am getting back into the pool and triathalon after a 3 year hiatus. I am still in good cardio shape since I have been doing a lot of half and full marathons in those three years.I have been back to swimming for about two months, 3x a week, between 1000-2000 yards each session. I have noticed improvement in my swim fitness in that I can do more intervals (sets of 50s and 100s) and decrease the rest time between them. I used to need about a minute between each interval but now I can decrease the rest period to 25-35 seconds. I am still horribly slow compared to most people here still. My 50s are at a 2:00/100 yd pace, my 100s are 2:10-2:15/100 yd pace and my 25s are 1:45/100 yd pace.

I know I need to work on form. Hiring a coach isn't going to happen right now. There are none in the area where I live and I can't afford it anyway right now. I might be able to get some professional help this winter when we move but not until then. I am doing my best with form drills and internet videos on my own. I can only get in the pool as much as I am now, the closest pool is 25-30 minutes away.

My question is, how can I get a little faster? Should I try to continue to decrease the rest periods between my intervals or should I try to do those intervals faster? Or should I focus on faster intervals one session, and decreased rest periods on another session?


Take a look at this

http://www.usaswimming.org/_Rainbow/Documents/5d4e6d83-ceaf-498c-88...

http://swimming.about.com/od/swimworkouts/a/aerobicswimpace.htm

• Minimum Endurance Pace (EN1) - almost any distance, with very low rest (less than :30 seconds) between repeats, swum at a sustainable, fairly easy pace. This kind of work set takes 15 to 60 minutes (or more). It helps to build base yardage and promotes recovery. An example: 6 x 500 yards at EN1 pace with :15 seconds rest between repeats or 6 x 500 @ :15 rest, EN1 pace.
• Threshold Endurance Pace (EN2) - usually distances less than 500 yards with up to :60 seconds rest between repeats, swum at a pace faster than EN1 (we'll look at how much faster a little bit later). This type of set take between 20 and 45 (or more) minutes to complete and should increase your ability to perform aerobic work without causing a build-up of waste products in the muscles, but should still be followed by a day of easy work to restore muscle glycogen stores. An example: 8 x 175 @ :20 rest, EN2 pace.
• VO2Max Endurance Pace (EN3) - usually distances less than 300 yards with rest somewhere between :20 seconds up to a time equal to the amount of work completed (a 1:1 work to rest ratio) at a pace faster than both EN1 and EN2 (be patient - we'll get to it). You will probably not be able to hold this pace for much longer than 30 minutes. This kind of work can simulate the same overall affects of a race. It's very hard work and should also be followed by some type of recovery workout to restore muscle glycogen stores. An example: 8 x 100 @ :45 rest, EN3 pace.

2015-09-04 8:32 AM
in reply to: marcag


65
2525
, Tennessee
Subject: RE: shorter rest between intervals or faster intervals...or both?
This is all very helpful, thank you! I tried my first VO2 max workout in the pool today. My interval lengths are still much shorter since I am a true beginner (think 75s and 50s rather than 200s) but I guess I have to start somewhere right? It looks like I structure the swim training in a similar way to my running training with a mix of workouts. I guess I was just hesitant to swim lots of endurance building laps since I have also read that just swimming endless laps is not helpful, but he way the workouts in those links are structured makes sense. I guess I can do one endurance workout, one LT workout and one VO2 max workout a week? .
2015-09-04 8:40 AM
in reply to: 0

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Subject: RE: shorter rest between intervals or faster intervals...or both?
to make it super simple, I like this

http://www.amazon.ca/Swim-Workouts-Triathletes-Practical-Endurance/...

edit : wrong link


Edited by marcag 2015-09-04 8:54 AM
2015-09-04 10:31 AM
in reply to: marcag

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Subject: RE: shorter rest between intervals or faster intervals...or both?
A variety is always good.

I've done 100's with 5 seconds of rest and 100's with rest that equals the time of the 100.

The short rest intervals are done at a pace that is pretty sustainable for something like a straight 500 or 600 while the pace for the real long rest 100's is very close to you 'all out' 100 time.

To the OP: I started as an AOS (Adult Onset Swimmer) about six years ago, and it was tough getting through 1000 yards. This season I was able to set PR's in the 200, 400, 500 and 1000 and am able to swim 1:25 100 yards intervals on a 15" rest for a long duration. It's taken lots of training and putting in a swim focus two winters ago (around 70,000 yards a month for four months) that has really helped.
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