For: Swimmers, triathletes.
Time: 45 minutes pool time, 60 minutes total.
Description: A basic swimming interval workout designed to improve swimming fitness and change the routine of back and forth.
Equipment needed: Swimming pool.
Pools can be very boring or infinitely creative, depending on the swimmer. Many of you just get in, swim continuously for 30 to 45 minutes, and hop out, lucky that your brain didn’t stop functioning from boredom. There is another way. Interval training, or repeated bouts of work and rest, can break up a swim session, and make you swim faster, while making 45 minutes fly by. The following is a suggestion, but don’t limit yourself. Think big; make up your own variations, and leave the thinking to them.
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Warm-up with 200 meters of freestyle, thinking about perfect technique.
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Continue to warm up with two 150s, doing 50-meter breaststroke, 50-meter backstroke, 50-meter freestyle. Rest 30 seconds between each 150.
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Pick up the pace with a set of five 100s, with 20 seconds rest between each 100. Do the odd 100s fast and the even 100s at a moderate pace.
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Rest one minute after your last 100.
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Swim a 300-meter freestyle pull, using a pull buoy, thinking about good body position.
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Swim nine 50s, with 20 seconds rest between each 50. Alternate between backstroke, breaststroke and freestyle, three of each.
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Rest one minute.
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Cool down with 300 meters of easy swimming, any stroke except freestyle.
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