100m intervals swims

Take a look at establishing a threshold baseline via testing with either CSS or T-pace methodologies and go from there.

Nice 100m pace (jealous!)

Oh, if a good workout booklet is that's what you are looking for, see is 'Swim Workouts for Triathletes'.  There was a group of local triathlete meeting a pool that was using this for workouts.

What is your current time for 1500?

So do you have a swim background?  Because a 1:17 100M is REALLY fast for someone who swims 3000M per week if you are a beginner.

I would get your short bench marks in order and then see what you may need to stretch them out.

"The CSS test involves two timetrial swims - a 400m and a 200m. Before attempting these swims perform a thorough warmup and a small build set to get you used to swimming fast.

Do the 400m timetrial first, it's less likely to effect the 200m than the other way around. Recover completely between each timetrial with some easy swimming. Perform both timetrials from a push off from the wall, not a dive..."

Or the other link (T-pace) provided states a 1000 TT or 3x300 TT.  Pick you flavor...

Interesting.....the benchmark test for swimming under USAT's  Elite Development program is a 200 all out and THEN an 800 after a 1 minute rest.

Ugh - if you do that honestly that would puke inducing toward the end of the 800

I've never done it....but I've beenont he pool deck watching many times.....it's ugly for those with no swim background.  For the collegiate recruitment program the benchmarks are pretty easy for former club swimmers to hit......2:15 for 200 SCY and then 10:00 for 800 SCY after a minute rest.  The boogymen there is you have to have a HUGE run background.  The benchmarks are 3:49 for 1500, 4:07 for a mile, 14:10 for 5K......etc.  It's not for mortals.

The USAT test is as you stated, a benchmark test, nothing is provided about training pacing that I could find.

I'm tracking you now.....I missed the links in the earlier post.  This is find paces?

That's pretty cool.....I think the numbers match up for a person looking to get back to swim shape.  My bet is that you'll make some pretty quick gains since you already know how to swim.

That's a good idea adding in another swim per week.  Based on your OP that you are swimming 1500M X 2/wk are you going to extend your swims now past 1500M ?  I'd switch it up a bit if you're planning on only doing the bolded part.

Yep.......I watch plenty of good swimmer tri Jrs. go +/- 1:55 on the 200 and then come back with a +/- 8:30 on that test.  "All out" for most of us does not mean the same as "all out" to a swimmer......they know they can't swim a 200 at their :46-:49 100 pace.......or more accurately, their :20 - :22 50 pace, which IS all out.  You still have to pace a 200 "all out".