Interval Training for Swimmers
Rapid results, no injury, less time consuming. Find out the secrets
Level: Intermediate
Total distance: 600 metres / 3 times per week
How to perform the swimming intervals
1. Swim 200 metres non stop at 60% of your effort, note your time
2. Rest 1 minute
3. Swim 100 metres non stop at 70% of your effort, note your time - this should take LESS than half the 200 metres
4. Rest 1 minute
5. Repeat the 100 metre swim at 70% effort, note your time - this should take at least the same time at the other 100 metres
6. Rest 1 minute
7. Swim 50 metres at 90% effort, note your time - this should take LESS than half the 100 metres
8. Rest 1-2 minutes
9. Repeat the 50 metre sprints 3 more times
Very important notes on swimming intervals
Interval training only works if you really push yourself. It is important that when you are swimming at 90% you are going at practically full speed, it is no good just swimming a bit faster. The last 30 seconds of swimming are going to be hard but you must hold on in there and keep pushing yourself to the very end of the length.
The type of swimming stroke is not as important as the intensity of the swim. I would recommend using different swimming strokes on different days to optimise muscle groups and movement patterns.
Once this starts to get easy, what next?
You will be amazed at how quickly you get good at these intervals. The next progression is to increase the distance that you swim, add a further 400 metres to the start and then complete 2 x 200 4 x 100 and 8 x 50 metres. Still finding this easy? then progress by cutting down your rest periods to 30 seconds.
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intervals for swimmers, intervals for runners, interval training for rowers
