That looks like a sprint races work out schedule. I do not think you could get much faster on the IM workouts. I would put a couple of sets of 50’s as fast as you can to increase your speed. You really need to do longer sets to get to that point for a longer and faster swim. but I would focus on your short game and endurance and let the time come down on its own.
Best advice: join a master swim class 3 times a week and do your own work out 2 times a week, you will see a huge gain in your swimming.
30 seconds rest, almost all your sets, is too much.
I see no drill work anywhere
No sets over 200yds? You’ll be swimming about 2000yds in a HIM without rest, so train like you compete
Too many 25 sprints
As a whole, your workouts might train you for 100 yard sprint races but do nothing for the long aerobic effort for a Triathlon Sprint. You definitely will have a hard time in a IM swim with that work-out.
Your goals are to get faster at 3 different distances and sometimes that is tough - depends on a lot of things. For IM and 1/2 IM, you should build up to 2k main sets on your longer days with the whole set at closer to 4.5-5k. This could be a main set of 3x800 or 10x200 or 2x1k etc. For sprint and OLY I would suggest some kicking too. This is barely scratching the surface but most importantly, work on form, work on building your endurance, and then add the speed. Swimming 5x300 on 20 secs rest is tougher and probably better for you in general than a set of 100s and 50s - what kind of time do you swim for OLY? 1/2 IM? IM?
30 seconds rest being to much is dependent on what the goal of the set is. If it is to build endurance yes it is to short, you only want 5-10 seconds rest for that.
For building speed (assuming you are doing the repeats hard, hard), 30 seconds isn’t enough.
First you need to vary your intervals. Your 100’s and 25’s are effectivley on the same interval. Second, there is not enough volume in your main sets to make any real improvments. You can increase volume by adding in repeats of 300-800 or increase volume by doing a long warm up say 800-1000 mixing in drills, kicks pulling with minimal if any rest between say swimming and kicking or drilling. Third, you sound and your workouts make it look like you are new to swimming. Has anyone corrected your technique? Without good swim technique your not going to see dramatic improvements. This needs to be worked on in drill sets and thought about during the main sets as well. Fourth - Unless your a former age group or collegiate swimmer, your three swims per week, which looks like 6000yds per week, is really too little. Add in a fourth even if it is easy swimming and drills and increase your volume during your other swims. If you just want to survive the swim and are not worried about really moving forward through the packs then your probably going to do ok with these workouts but stay roughly where you are overall in the swim.
Search past threads about swim workouts, there are at least two that i can remember and there are some other threads about critiquing swim workouts. Those threads have some workouts and advice that is good (and some not so good) that may help give you some guidance towards improvement.
Add some longer repeats. Pyramids are great - like 100, 200, 300… and then back down. Like others said if you’ve got to swim long - a few thousand yds in a race - you need to train like that, not do sprint swim workouts.
Correct, so since the Triathlon swim is mainly an edurance event I would think that most of the intervals should be in your 5-10 second recommendation zone.
Depends upon the set and the intervals. If your swimming 50’s, 75’s 100’s all out then you might take rests up to two or three minutes or have an easy 50 then 2 min rest after each sprint.