HOW DO I SWIM INTERVALS?
Transform your pool training
New to triathlon yet scared of the swim? Fear not, as intervals are your pool-based friend and are guaranteed to boost swim speed. Plus, this is the ideal time to try them in training before the start of the new season. Below you will find an introduction to interval training and a two-week interval-focussed training plan, plus five sample swim sessions, all designed to help beginners improve their swim performance ready for race season. Intervals provide structure, and whether concentrated on technique, speed or endurance help maintain focus through the session. By focusing on swimming different speeds, they also teach you how much effort is required to up the pace and develop a change of gears.
What’s more, intervals allow you to monitor improvement, plus there’s less chance of technique slipping because you reset after every short rep. Most importantly, though, they will simply help you swim faster on race day.
TWO-WEEK TRAINING PLAN
This fortnight’s cycle of interval sessions will help newcomers improve their swim.
WEEK 1 WORKOUT 1 - FORM
Warm-up 4 x 25m Drill 4 x 25m catch-up, 4 x 25m kick, 4 x 25m fist Cool-down 4 x 25m Total 500m
WORKOUT 2 - ENDURANCE
Warm-up 4 x 25m Drill 4 x 25m pull, 4 x 25m kick, 4 x 25m SPL (stroke per length; count and try to reduce by length 4) Cool-down 4 x 25m Total 500m
WORKOUT 3 - FORM & ENDURANCE
Warm-up 4 x 25m Drill 2 x 25m right arm, 2 x 25m left arm, 2 x 25m kick, 2 x 25m scull Endurance 2x 50m Cool-down 4 x 25m Total 500m
WEEK 2 WORKOUT 1 - FORM
Warm-up 4 x 25m Drill 4 x 25m pull, 4 x 25m kick, 4 x 25m SPL Cool-down 4 x 25m Total 500m
WORKOUT 2 - ENDURANCE
Warm-up 2 x 50m Endurance 3 x 100m Cool-down 2 x 50m Total 500m
WORKOUT 3 - FORM & ENDURANCE
Warm-up 2 x 50m Drill 2 x 25m catch-up, 2 x 25m fist, 2 x 25m kick, 2 x 25m scull Endurance 6 x 50m Cool-down 2 x 50m Total 700m
FIVE SAMPLE SWIM SESSIONS
Here are 2 x Ironman UK winner Dan Halksworth’s sets to help improve endurance, speed and technique, increase the strength of swimspecific muscles and aid recovery.
ENDURANCE
Warm-up 10 x 25m alternate freestyle/backstroke Main set 5 x 100m freestyle, 20secs rest per interval Cool-down 4 x 50m choice of stroke
SPEED
Warm-up 200m choice of stroke, pick-up pace either into or out of the turn Main set 12 x 25m as: 12.5m fast, focusing on increasing arm speed; 12.5m easy, 30secs rest per interval Cool-down 200m very easy
TECHNIQUE
Warm-up 3 x 100m as 25m swim/ drill/kick/swim Main set 14 x 25m alternating drill/ swim. Try and change drills (ie. single arm/catch-up/water polo) Cool-down 200m easy but still focus on technique
STRENGTH
Warm-up 200m swim Main set 5 x 100m as: 100m breathing every 2 strokes; 100m breathing every 3 strokes; 100m pull-buoy; 100m pull and paddles; 100m breathing every 4 strokes Cool-down 5 x 50m easy
RECOVERY
Warm-up 5 x 50m freestyle Main set 4 x 100m mixing strokes but all easy Cool-down 6 x 50m
“By swimming different speeds, intervals teach you how much effort is required to up the pace”