Pace and Intervals for Big Sets

Originally posted by 3mar

Yeah, that's what I'm struggling with. Making the intervals too easy and it will get really boring. Too hard and I'll never make the 30. I do like your idea of descending by 5. I still don't know what interval to do though.

Originally posted by gary p

Well, you've already done the set, but the first question I would have asked is "What's your objective with this set?"

For me, the objective of a main set is always to either to increase speed (capacity building), or to lock in a pace by building neuromuscular memory of my current speed capacity (pace consolidation).

For races up to 200M, the speed differential between the two is so small, I feel I can more or less achieve both objectives in the same set. For races 800M and longer, the two objectives require two distinctly different sets. FWIW, I'm still trying to figure out what side the intermediate races, 400M and 500Y, fall on.

Capacity building sets for me will be shorter segments at a slightly faster pace than my demonstrated or anticipated race speed. For example, my 1650 race pace is 1:18/100. If I were focusing my training on improving that, I'd do something like 25 x 100 on 1:35 with a target time of 1:16. If I mastered that (make the first 20 in a row, or 23/25 total on my target time) I'd increase the pace by 1 sec/100. These types of sets are the bulk of my work in the early and middle parts of the training cycle.

As my race approaches, I shift to pace consolidation. I start swimming longer segments, but at the pace I anticipate I can actually hold for the entirety of the race. It will probably be slightly slower than the pace I've been working on the capacity building sets. Consistency is the objective in the consolidation sets; I'm trying to lock a pace into my neuromuscular memory and become highly cognizant of the effort I can sustain for the length of the race.

Lets say I was able to go pretty deep into the 25x100 set above at a pace of 1:15. I'd probably "consolidate" at 1:17/100. My consolidation sets would start at 20 x 125 at that pace on ~15-20 seconds rest, then go to 16 x 150. As I got to taper week, I'd go to what I call the "pace consolidation pyramid." For the mile race it would look something like this: 10 x 200 one workout, then, then 6 x 300, then 4 x 400. The rest grows from 15-20 seconds to 40-45 as the segments get longer. If I can do what's essentially a 1600 broken by three ~45 second rests at the targeted pace without being entirely knackered, I have a high level of confidence in that pace for a 1650 race.

I don't do IMs, HIMs, or even Olys yet, but it would seem to me that the longer the race, the more critical it is you get locked in on a pace* for the swim leg. There's a very thin line between maximizing your performance in the swim and setting yourself up for a later blowup, especially in a HIM or IM.

*(of course the actual pace you swim at the race, in open water with traffic and waves and current and tide and cold or hot water and maybe a wet suit, will be different, but you'll be well dialed into what a sustainable effort feels like)


As for "bargaining with God", there should be little to none of that in the pace consolidation phase, but there certainly can be plenty in capacity building phase. That said, I take an extra minute rest if I miss a target time, and abandon the set if I miss the target pace 2 times in a row or 3 times total. Why? Because the objective of the set was to learn to swim a particular race at a bit faster pace than I have in the past. If I keep swimming once I'm too fatigued to hold the target pace, I figure I'm just reinforcing a slower pace. That doesn't mean I'm not busting a gut plenty of times to make the target times.

Originally posted by gary p

Well, you've already done the set, but the first question I would have asked is "What's your objective with this set?"

Lets say I was able to go pretty deep into the 25x100 set above at a pace of 1:15. I'd probably "consolidate" at 1:17/100. My consolidation sets would start at 20 x 125 at that pace on ~15-20 seconds rest, then go to 16 x 150. As I got to taper week, I'd go to what I call the "pace consolidation pyramid." For the mile race it would look something like this: 10 x 200 one workout, then, then 6 x 300, then 4 x 400. The rest grows from 15-20 seconds to 40-45 as the segments get longer. If I can do what's essentially a 1600 broken by three ~45 second rests at the targeted pace without being entirely knackered, I have a high level of confidence in that pace for a 1650 race.

Originally posted by AdventureBear





gary p 's advice is great. You could take the approach of your 3k-4k weekly swim as workign for 3 weeks on shorter intervals (like this swim), 3 weeks on mid distance, 3 weeks on longer distance.... or mix it up weekly. 100s this week, 200s next week, 400s week after, then another cycle of say 200s, 400s, 600s, then a cycle of 50s/100s, 200s/400s, 400s/800s. Theres no right or wrong here but there are a few concepts that are important

1) Specificity...that is, dialing in your race pace/ race day pace, and practicing not only the pace, but what that skill feels like in the pool (eg. tempo & SPL). if race day adrenaline is high, it's super crowded or water is rough or cold, your tempo may go up involuntarily...have you practiced that tempo at that pace? or does increasing your tempo result in a faster (possibly unsustainable) pace? Reverse all that for a warmer day, calm waters, time trial start (less crowded) etc. The calmness may lend itself to a slower rate, longer stroke...yet still at the same pace. Be sure you practice both, just like shifting gears on a bike. (ie can be in 1st gear or 5th gear and ride 15mph, but it feels different, and either one or anywhere inbetween may be approirate at different times.

2) Variety ... a big set of 30x100 can be tedious and tough, and build resiliency and fitness, but equally important is the ability to maintain your pace in a long continuous set. Your race is 3800m, so 6 x 600 would be a great race day pacing set for example. (4 x 1k, 8 x 500m, etc...) . This is best practiced in open water IMO, so if you have the opportunity do 1k repeats from bridge to bridge if it's an option, or loops of 1 mile...whatever you have available near you. Gary's deliniation of capacity vs. utilization (I may be borrowing terms from Bob Bowman as well), is a geat way to organize your swim

3) Anytime you can get skill feedback from a coach or video that you watch you'll continue to make improvements in your technique and may find you drop time without increasing effort...then it's time to re-evaluate your fitness. Don't rely on pace alone as a measure of improvement but also look at your RPE as you practice these sets from week to week.