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In your swimming workout you should emphasize interval training perhaps more than in any
other discipline. That is the most effective way to train in the pool so lots of 100's,
200's pyramids where you build 50's, 100's, 150's, maybe even up to 200 and then back
down are very effective. Another very effective training method perhaps once a week or once
every two weeks is perhaps to do a time trial of a 400, a 500 or 800 meters, timed to kind
of measure progress. The basic guideline for intervals in swim training is to have between
two and three work to one rest ratio. So for example if I can swim 100 in 1:15 of the wall
and repeat that effort, I could do a group of 100's, say 8 by 100 for a starting workout
perhaps building up to as many as 15 by 100 on an interval of 1:45 to have working time
of about 1 minute 15 seconds and a rest period of about 30 seconds so that is about a 2
- 1/2 to 1 ratio and that is about right. As the intervals get longer if you are doing
200's and 300's which are especially applicable if you are doing half high distance or longer
the work interval shrinks a bit.