I’m doing workouts with two sets of 10x100y intervals. I prefer a constant rest time, say 20 seconds rather than “on 1:40” or so. Is 20 seconds too long if my goal is to minimize my 500m to 1.1 mile race times?
How long are your rest intervals on the bike?
Race pace plus :10.
I think that is too long. Try 10-15 seconds. Really depends on your ability and speed. I have seen a local tri pro do 100 x 100’s on 1:30 holding 1:05’s so he is getting 25 seconds rest. Of course at that speed he earned it.
Generally to build endurance you work with shorter rest and longer sets and then to build speed you might do shorter sets with a bit more rest.
Eh,
My credentials as a fish are somewhat suspect so FWIW:
Since your goal is to improve in distances btw 500m and 1600m then you are really interested in improving your pace at anaerobic threshold.
Ideally you would want 5 sec rest and no more than 10 sec between reps. 20 sec is a tad too long to appropriately stess your system.
The set should feel ok for the first few reps, but then rather difficult in the last 2 or 3.
Personally, I prefer doing sets on a specific time interval (on the 1:40). It keeps me honest. To each his own.
I used to swim the 400im, 400 free and 1500m free before triathlons. During the last six weeks of the long course season before we began our taper we would do a set each week of between 12-24 100m Long Course on 1:30. The goal was to do “best average.” My best was 1:04+, and it was almost a perfect estimate for my 1500m long course at the end of the season. Most other people found their tapered race pace to be +/- 1 second from this pace. This will help you to be able to tolerate swimming at VO2 Max for a longer time than you currently are able to hold.
There are also benefits to swimming with less rest too; however, you will not be able to do as many repeats at or above LT or VO2Max. Shorter intervals should be for aerobic base work rather than LT work.
Thanks for the help. I’ll try shortening up my rest.
I’m trying to build speed more than endurance…doing them at ~85% effort.
I’ve always prefered constant rest time because I can more easily track my progress. For example: 10x100 at 1:32 avg. w/20 sec rest
Maybe this is a better way to put it:
Opposite long swim workout days for endurance what is the best interval workout to improve 500m to 1600m times? number of intervals? length? rest?
I am 1-1/2 years into this and a little better than MOP swimmer right now.
I would also suggest keeping the intervals constant, for example all of them at 1:40 or 1:50. This will make it easier to count how many you have done. It is also easier to tell how fast you are going. If you leave on the 17 and come in on the 51, that would be a X:34 but you might think you left at the 18 and came in on the 50. That is a 2 second difference. It is more accurate and to always leave on the 5 or 10 second increments.
I typically just hit the lap button on my watch at the start and finish of each interval. At the end of the set I have stored times for each interval and rest period. I average them and track my progress against past workouts.
That seems to make more sense to me than seeing if I can do 10 intervals “on the 1:40”
about 7-10 seconds of rest per 100 while swimming at aerobic threshold pace.
15-20 seconds of rest per 100 while swimming at anaerobic threshold pace.
And it’s way better for you to go with fixed sendoff intervals than fixed rest time intervals. They’ll force you to learn how to hold it all together (both pace and stroke technique) in fatigue and stress situations.
Favorite distance for working on aerobic endurance- 300s swum at an interval so I get about 20 seconds of rest at fast aerobic pace. Enough yardage to really find my distance stroke and rhythm, and just enough rest that I can keep pace where I want it to be.
The Michigan DIY kit for setting up your very own swim intervals and training pace- I’ve posted the link a bunch before because it really is helpful:
According to one of the presenters at the recent USAT coaching clinic, you should aim for a 10:1 work to rest ratio when doing threshold work.
ie. If you are doing 100’s and coming in on the 1:30 (90secs), you should be taking only 9 seconds rest. You should aim to have your intervals consistant throughout the whole set. This holds true for whatever distance interval you are doing. (ie. for 300’s if swimming on 3:00 then have 18sec rest)
**And it’s way better for you to go with fixed sendoff intervals than fixed rest time intervals. They’ll force you to learn how to hold it all together (both pace and stroke technique) in fatigue and stress situations. **
I totally agree. With swimming the 1st 100 feels so easy, but over the course of 10 you feel like you’re working harder to maintain the same pace. If you want a consistent amount of rest, you have to put in the effort to get that time at the wall. Otherwise you’re wasting your time fooling yourself into thinking you’re getting the full benefit of intervals when you’re missing the point entirely…kj
PS: By “you” I don’t mean you, obviously I agree with you on this.
Good advice from Flanagan and FLJill.
You should do a little of everything, IMO. One day swim long but slower (3x500 maybe, close to mile pace or a bit slower, 1 minute rest OR a ladder: 100-200-300-400-500 and back down) … Another day do “threshold” 100s or 200s with minimal rest (example: 100s at 1:30 pace, on the 1:40) Faster than mile pace but not too fast … Another day do anaerobic “sprints” 50s & 100s with more rest (20-30 sec.). It’s all good, but consistency is key. Each of these can be main sets done 3-4 times a month for 10-12 workouts a month. Your pace for each set should be consistent and not erode. happy training.