> Figuring out Intervals | GoSwim TV

Figuring out Intervals

This practice helps figure out what intervals you’ll be able to train on for future practices.  It’s tough, challenging, but loads of fun… for the coach.

•  600 warm-up
•  8 x 75 – drill, kick, swim on 1:10 – continuing warm-up
•  20 x 25 with no interval – the stroke is your choice, either fly or breast.  After the odd swims, it’s 5 x squat jumps, after the even swims, it’s 5 x push-ups

Main Set
• 4 sets of 5 x 50 kick
 – first set is on the :50 interval – your choice of kick
 – second set is on the :50 interval – your choice of kick
 – third set is on the :45 interval – better start choosing your fastest kick
 – fourth set is on the :40 interval – just hang on!

• 4 sets of 5 x 100 swim
 – first set is on the 1:12 interval – these are all freestyle
 – second set is on the 1:12 interval – start learning how to go faster… easier
 – third set is on the 1:10 interval – maintain your pace through the set
 – fourth set is on the 1:05 interval – again… just hang on.

The practice is 4,700 yards, but with a little bit of dryland thrown in for seasoning… it’s a fun practice.