
SWIM #1
Workout #1: Focus – Interval and Repetition Training
Total Yardage: 3,100
Warm Up: 1100
500, every 4th length is drill of choice
4 x 150 (50 swim, 50 drill, 50 kick) :15 ri
Main Set: 1800
6 x 300 (get your time from #1, add :30 (:10 per 100 yards) and this will be your interval for the set); Descend your time, increase your effort #1-3, 4-6
Warm Down: 200
4 x 50 very slow swimming (stretch it out) :15 ri
Interval training is broadly defined as repetitions of high-speed/intensity work followed by periods of rest or low activity. Used in cardiovascular workout (e.g. stationary biking, running, swimming, etc.), interval workouts involve brief bouts at near-maximum exertion (endurance heart rate) interspersed with periods of lower-intensity activity (fat burning or performance heart rate zones).
In repetition training, the objective is to swim specific distances at race pace with a relatively complete recovery. With interval training, the goal is to swim specific distances with incomplete recovery so that the athlete trains with elevated blood lactate.