I would swim that set with the 50's around 32, 33, the 200 around 2:23-2:25 and the last 100 around 1:10. I never swim 25's, but guess maybe 15 seconds for those. SCY.

Speaking of, why are you doing 25's? IMHO, super short intervals like that have little value for a long-distance swimmer. You'd be better off doing drills.

No, David I don't recommend you swimming those fast bits, clearly you don't need to build that end of you fitness. There are - caution: gross generalization head - two kinds of swimmers in triathlon: 1) folks who swam in grade school, high school, college and then came to triathlon later with competence, confidence and speed - and 2) folks who never swam with purpose but road or ran and are now just trying to develop their swim. They start with poor technique, they lack confidence in the water that usually flares up in the first 200m of the start (in the scrum), and are fairly slow. For those latter folks I think they should pursue good swim technique first and foremost but should also blend in speed because (and we see this with new/poor runners too) there's just one speed and they never strive to take what skills they've learned and try and maintain some quality in their stroke when going faster.

Ian

J Law - This set you've mentioned: 3x(4x50 hard, 200 mod-hard/hard, 4x25 hard, 100 mod-hard/hard) I find interesting. For starters I'm reluctant to use the word "hard" in swimming as it leaves the swimmer with the idea that it should be...well..."hard". This might be too much of a coach's perspective but I would rather say "fast". If you wanted to swim ~60 for an IM I would put SCY time standards (and intention) on this set to look like this (and keep in mind these are "send off" standards meaning you gotta get into the wall, get some recovery and the ready to launch when the clock strikes the time).

4x50s fast on :45, 200 steady and strong on 2:50, 4x25s easy on :30, 100 all out on 1:30) - The idea being that the first set of 50s put some pressure on the swimmer that would mimic the need to get a strong start - one that gets you away from the mass. Then you'd settle into a manageable pace for the 200 that would be "big middle" pace for the IM swim. The 4x25s here are used to refresh - they are easy and should be so that you are set up to swim the last 100 FAST and I mean near sprint - I would think a 60 min IM swimmer would fire that 100 off at or near 1:00. The time standard for the last 100 (1:30) seems soft but not when you consider you're gonna do three in a row - recovering from a 1:00 100 after that set in just 30 seconds and then going back into the set again - that's gonna be a big effort.
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