Interval Training for Swimming Distance
Training for a distance swimming event is
very different from training for a run or cycling event. When
training for a marathon, for example, you would start out with
short runs, and gradually increase your mileage each week as
you build up endurance. You may work on sprints to increase
speed, but overall the goal is to run further or for a longer
period of time to get ready for the event. When training for an
open water swim or triathlon, you must do much more than just
swim more laps each time you hop in the pool.
First of all, you have to understand that racing any
distance over about 200 yards consists of using a combination
of aerobic endurance and anaerobic endurance. Aerobic means
‘with oxygen.’ During aerobic work the body is working at a
level where demands for oxygen and fuel can be met by the
body’s intake. Anaerobic means ‘without oxygen.’ During
anaerobic work, involving maximum effort, the body is working
so hard that the demands for oxygen and fuel exceed the rate of
supply and the muscles have to rely on stored reserves of fuel.
Anaerobic training is generally attained at around 75% of
maximum heart rate.
 Interval training is used to describe the
system of multiple repeat swims used in most swim training
programs. An example is a set of 10 repeats of 100’s at
80% effort with 10-20 seconds rest between swims.
The best way to improve aerobic endurance is through short
rest periods. The most effective aerobic fitness training
occurs when a swimmer begins the next repeat with their
breathing and heart rate still considerably elevated from the
previous swim. This condition causes physiological systems to
remain overloaded for the entire set of repeats, including both
the rest and work periods.
Example of a typical aerobic set:
10 x 100’s on 1:40 interval
This means swimming ten 100-yard swims within 1 minute, 40
seconds, including rest. If you finish the 100-yard swim in
1:20, you get 20 seconds rest. If you finish in 1:35, you get 5
seconds rest.
Anaerobic fitness is also an important part of your
training, although it should not be emphasized often when
preparing for an Olympic distance, Half Ironman, or
Ironman-distance triathlon. Effective anaerobic fitness
improvement is done in two ways. One is short sprints at race
pace with short rest periods, which allow your body to become
used to lactic acid buildup. The second is through speed work:
short sprints with plenty of rest.
Examples of typical anaerobic training sets:
1) 20 x 25’s on :25
2) 20 x 25’s on 1:00
In set #1, you are training your body to finish a race strong,
with lactic acid buildup. This type of set should not be done
more than once per week. In set #2, you are building up your
speed. For distance athletes, this is only needed about once
every 2 weeks at the most.
Keep in mind that no training should be done at the expense of
technique! There is never a point where you should cut drills
completely out of your workout. If you are a true beginner,
take a few lessons before you begin your training program. With
the right instructor this can be one of the most valuable
things you can do in training for a triathlon. If you need help
finding a coach in your area, check out our directory at
http://www.triswimcoach.com/findacoach.asp.
Kevin coaches masters and triathlete swimmers in San Diego,
CA. He operates the website http://www.TriSwimCoach.com, a resource
for future or current triathletes needing help with the
swim. The site features a free email newsletter offering
tips and articles on triathlon swimming. Kevin has also
written an electronic book titled “The Complete Guide to
Triathlon Swimming” which is sold on his website http://www.triswimcoach.com in
downloadable form.
120 Workouts &
Training Tips for Swimmers
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