So, as you know, the bottom line for me in training any swimmer is speed change. Most triathletes get enamored with the idea of being fit. The more I can make on this interval, the faster I am. The reality is that that becomes 100% threshold training and they are doing it daily! We would never dream of coaching that way on the bike or the run. I see some of the best scientific coaches do It to. Swimming is about technique and speed.
The intervals are those for Cam Dye and Allen Gardner (world class triathletes and national class swimmers). Adjust down as needed.
3 x 100 k/s, d/s s 1:40
4 x 75 perfect 1:20
2 x 50 build, 90% :55
x 150 odds first and last 50 at take out/finish effort, middle 50 long
and lovely Evens middle 50 fast, 1st and last 50 perfect 2:10
4 x 50 odds easy, evens mile pace :50
4 x 125 odds 1sta dn last 50 at take out speed, evens middle 25 fast 2:00
4 x 50 odds easy, evens 1000 pace :55
4 x 100 odds 1st and last 25 at take out speed. Evens middle 50 fast 1:40
4 x 50 evens at 500 pace 1:00
4 x 75 odds 1st and last length at take out/finish speed evens middle length fast 1:20
4 x 50 evens fast 1:05
of the defining factors for triathletes is to have the ability to switch
speeds, both going faster AND going slower. The ability to go from slow
to fast with a good stroke is almost as important as the ability to go
from fast to slow with efficiency. After a burst or the start we have to
settle into good form. That's what this set is about.