Swim question - I just don't get the sets thing

I do a mix of shorter sets and longer sets, and then occasionally I will do a longer swim. It's also a little confidence booster for me to know that I can swim the distance that I will be swimming in a race.

I've read/heard you really aren't supposed to do the long constant swims much, I think there's a good article in this month's Triathlete. The author says something like, "the only thing long slow swimming makes you good at is long slow swimming." So, a long slow swim shouldn't be done every time...you need that mix to help with speed (like you said). Technique and efficiency are very important in swimming.

Doing swimming sets or intervals have different purposes. You can do sets to increase your speed, to focus on one aspect of your technique, you can do them to break down a long steady swim, or you can do sets to simulate race conditions. The importance of the sets is the rest you take in between. It has to be long enough that allow your to perform for you next set with great technique, but short enough that you aren’t resting too much.

For instance lets say your race goal pace (GP) is 1:30 min per 100 yds.

If you do a steady 1000 yds swim trying to accomplish your GP, at some point your swim might break due fatigue. As you get tired you tend to swim more inefficiently hence you end up tired and swimming slower. If you break down your 1000 yds into 10x100 with 10” or 15” rest you can shoot for that pace each set and take a breathe in between so you can focus in your technique for your next set but the goal is to accomplish almost the same time split each set. Let’s say you want to simulate the start of a race. You can do 2x300 sets as Fast/Steady/GP which means the 1^st 100s your will swim faster than your GP, the next 100s almost at your GP and the last 100s at your goal pace. Let’s say you want to bring your GP to 1:25 per 100 yds. You can do 10x50 with 10” rest in which each set you will shoot to accomplish 0:42-0:43 split.

I am sure I am missing something about sets/ intervals but I believe you get the benefit from the rest you take in between like when you do speed work when running or biking…

Now that's been my problem....to many long slow swims.  I'll knock out 3500 yds but it takes me 1hr:35 (which is 2:60 / 100 pace) which is very slow.  My technique is still not mastered so I do a lot of concentrating on form when swimming.  My coach has me working primarily on kick form, which slows me down even more.  Of course when I have flippers on I am much faster, but that's not helping my speed / endurance for normal swimming.  Damn I hate swimming.  There's too much to it.  Its made me love my bike that much more. 

I think this is the perfect time of the year to focus on technique and forget about distance and speed... I am not sure when your first race is next season but if you improve your technique now, in a few months you can increase your speed and/or distance relatively easy. I know sometimes is boring and hard to be in the pool lap after lap, kicking that board or swimming a 50 yds drill in 2+min. BUT, when my focus start drifting away I ask to myself: do you want to swim fast now or at your 1^st race?

My first race is in April, then I have a race every month until a HIM in August then a full 140.6 in September.  Speed isn't important to me in regards to placing in a race.  I just want to be efficient and swim fast enough to meet the time cut-off in my HIM and IM.  What I lack in the pool I make up for on the bike.  Last race I did I lost 10 minutes to the pack in the water then gained 20 on the bike.  But when it comes to HIM and IM I need to be able to complete the distance (1.2 & 2.4) in a respectable time and not be spent when I'm through swimming. 

Heh...I often felt this way too.  But the flip side of that...what if you're not having a good day?  You're going to kill yourself to make your interval when you could still get something out of the workout if you used 'rest inbetween'.  I think both have a time and place.  It is easier to slack off when you get a RI...but don't let yourself!