Both.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

http://www.trinewbies.com/...o_swimarticle_06.asp

If you can only pick one, I would rather pick the later.

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it really depends what the difference is in effort to drop those 3 seconds

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If you're a triathlete in normal training (meaning running and riding). I agree with TG. My reason is that you should already have "fitness" (cardio) from the other sports, so, your first choice would emphasize a more fitness oriented workout. Most triathletes; and, given your intervals that's you, need to learn how to swim fast - they don't need cardio. When I do 100's my go to set (scy) is 12x100 on 2:05 (not a typo). I bring them in between 67 and 78 - I usually do the "slow" one every third as a "feel the pace" interval. Any fitness derived from my swimming I consider a beneficial byproduct of any workout. But, I never do a swim with the intent of gaining cardio fitness. Got plenty of that already. BTW, this is why I don't bother with masters anymore. My fellow swimmers were doing only swims on a daily basis, so, they needed fitness and didn't care as much about fastness - the compete opposite of my needs/interests.

In general I always weigh in on more rest is better so, you can swim faster and "hold" better technique longer - which also builds swimming specific strength and "feel." To exaggerate my point; ask yourself if you'd ever get faster by swimming your 100's on 2:45 coming in at 2:30??? Complete waste of time. Do whatever it takes to go faster. For me that means more rest. Do I feel guilty? (BTB coming). Not when I get to the bike rack and see them full of bikes. Lest you think I'm some college kid. Nope. Adult onset swimmer, age 53. (I do know how to suffer though).

Enjoy the journey

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Also, there really shouldn't be that much of a delta in you actual swim speed on 5 secs extra rest. Those are basically the same set.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Both seem like a lot of rest to me. Then again, you weren't very clear as to how hard you were working or how many reps in the set or, well come to think about it, you didn't give us much of a baseline at all.

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Take a short break from ST and read my blog:
http://tri-banter.blogspot.com/

In the same boat (except I'm slooowwww). I had started doing intervals in December (only been swimming since November) and started at 2:20 and it was way too easy. Could consistently touch sub 1:45. Moved down to 2:10 and kept it up. I've now gone to 2:00 and by my 7-10 interval, I'm barely making the time. Is it better to spend more time at a 2:10 interval or keep pushing myself at the 2:00? Basically have the same question as you at a much slower pace.

I recently did 20x100 on the 1:45 send-off interval, touching right around 1:27. When swim fitness has been a bit better I've done 1:26-1:27 on a 1:40 sendoff. My all time sprint 100 is 1:11. I've done the longer rest 100's - send off of 2:30 and come in around the 1:17 range.

I'm generally swimming twice a week - 3500 for an average swim. Warmup is generally 1200-1300, then aaround 2000 yard mainset. I'm hoping to get to three weekly swims shortly.

Three years ago I did a pretty big swim focus from January-April, swimming ~65k a month. That helped me get my swim times down and build a decent base. Last winter I swam half of that volume and was able to have an identical IM swim (1:06). I'm hoping to be in the low 30's for my HIM's this season.

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My coach threw in my least favorite set ever a few weeks back and it was like 15x100 on 2 minutes FAST. I have tended to be able to do 15-20x100 on 15 seconds rest coming in at like 1:19ish depending on the day. But the 15x100 on 2 minutes let me go HARD each 100 and come in at like 1:16. But for me that 3 seconds was hard to get. But with only a 5 second rest difference I don't think it would be a big deal either way.

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This.

When I'm in swim shape, I tend to set up a workout as about:

20% warm-up, warm down ,drills below aerobic threshold pace
50% at about aerobic threshold pace- you are breathing hard but not killing yourself and getting about 10 seconds of rest per 100 swam on your interval
30% faster than threshold pace- a mix of harder with about 20 seconds rest per 100 swum up to outright 50 sprints with generous recovery