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Interval training
by Kevin Koskella
www.TriSwimCoach.com
 Training
for a distance-swimming event is 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.
Racing any distance more
than 200 yards uses a combination of aerobic endurance
and anaerobic endurance.
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
percent effort with 10 to 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 2:00 min interval
This means swimming 10, 100-yard swims within two minutes. If you finish
the 100-yard swim in 1:40, you get 20 seconds rest. If you finish in 1:55,
you get five 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 with five to 10 seconds rest between each 25 m
2)
20 x 25’s on 1:00
In the aerobic set, 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 anaerobic set, you are building up your speed. For
distance athletes, this is only needed about once every two 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.
Also you can
find a coach.
The Complete Guide to Triathlon Swimming
has a program designed to prepare you for an Olympic Distance or Half
Ironman triathlon.
Kevin
operates www.TriSwimCoach.com,
a resource for beginning through intermediate level triathletes looking
for help with swimming. The site features a free e-mail newsletter the
e-book titled “The
Complete Guide to Triathlon
Swimming.”
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