Swimming Interval Workouts

Interval swimming is a little different to the steady lap or lane swimming you may be more familiar with. The theory behind interval training is that it involves working both aerobically and anaerobically. This has many benefits, including preserving muscle mass, burning more fat and saving you time. Next time you head for the pool, ditch your steady swim and take on some intervals instead.

  1. Beginner Workout

    • Despite the fact it may sound advanced, interval training can be tailored to all abilities. Warm up for three to five minutes before beginning your intervals. Swim hard on your chosen stroke for 20 to 45 seconds, then ease it back and swim slowly for 60 to 90 seconds. Trainer Adrian Bryant adds on NowLoss.com that you could even rest completely for 60 to 90 seconds if you find the sprint swim particularly taxing. Repeat this protocol for 10 to 30 minutes. As you get fitter, aim to increase your sprint time, reduce your rest time or work your way from 10-minute sessions to 30-minute sessions

    Rest-Based Workouts

    • For rest-based intervals, you'll swim the same distance each interval and rest for a set amount time in between each one. Hazen Kent on Tri-Newbies Online recommends a workout consisting of ten 50-meter freestyle swims with 15 seconds of rest in between each one. Vary your rest periods depending on your fitness level and how hard you work. If you aim to complete each interval at a moderate pace, 15 seconds should be ample rest, but if you're new to swimming or perform each sprint at all-out speed, you may need to rest longer.

    Timed Interval Workouts

    • To take your training to the next level and challenge yourself further, switch to timed interval workouts. Set yourself a time limit for each interval -- the amount of time you have left after completing the required distance is your rest period. You could decide for instance to swim two 50-meter lengths for each interval and give yourself a time limit of 140 seconds. If you finish the two lengths in 100 seconds, you'd get 40 seconds rest; if you take 130 seconds, you'd only get 10 seconds rest.

    Extra Tips

    • Use your imagination to construct different interval workouts based around the idea of rest and time sessions. The amount of recovery you take should relate to how hard you push each sprint. If you go for broke on each interval, give yourself longer to recover in between. Work with a swim coach to ensure your strokes are technically correct and that the interval workouts are improving your performance. For general fitness purposes, alternate swimming intervals with interval training in the gym, running or cycling.