Interval Swimming Training: An Introduction

In this article, we will provide advice, drills, hacks and tips as an introduction to interval swimming training.

What is interval swimming training?

Interval swimming training is a major component of many swimming training programmes.

It is a training set consisting of repeated periods of exercise, called work intervals.
These can be performed over the duration of just a few second to several minutes.
They can also be performed at varying intensities.
Each work interval is separated by a period of rest and recovery., called the rest interval.
For example, 8 x 100m freestyle easy, with a 20-second rest interval.
As well as swimming, interval training is used in other sports such as cycling, rowing and running.

The benefits of interval swimming training

Interval swimming training is designed to allow the swimmer time to rest and recover between sets and repetitions.

This can provide a competitive swimmer with many benefits. These include,
Enabling them to perform at a high intensity without becoming overly fatigued.
Allowing them to focus on their stroke technique, again without becoming overly fatigued.
Developing their cardiovascular system to help them increase their endurance.
Interval training can be undertaken performing all the competitive strokes and distances.
It is often used effectively in conjunction with heart rate training.
It’s a flexible method of training that can add variety to any session.
Interval training requires no additional swimming equipment.

We have produced a related article on monitoring your swimming heart rate. Which you can view by clicking this link: monitoring your swimming heart rate.

Methods of interval swimming training

Interval swimming training is usually performed using two methods, fixed time or target time.

Fixed time

The first method is based on the swimmer having a fixed amount of time to rest and recover between reps (repetitions) and sets.

As with the example given above, 8 x 100m freestyle with a 20-second rest interval.

Active recovery

When conducting fixed recovery time between reps during an interval training set, some coaches introduce an active recovery.

These are usually slower-paced, low intensity swims over a relatively short distance (i.e.50m).
This allows sufficient time for the swimmer to recover, while ‘actively’ swimming.

We have produced a related article on super slow swimming: an introduction. Which many coaches introduce as a method of active recovery. Which you can view by clicking this link: super slow swimming: an introduction.

Target time

The second method is based on the swimmer completing the designated number of reps and/or sets on a specific (target) time.

For example, 8 x 100m freestyle on 2 minutes.
With this method, if a swimmer completes their first rep on 1:30, then they will have a 30-second rest interval.
However, if they complete their second rep on 1:35, then they will only have a 25-second rest interval.
Interval training should be performed consistently.
This is why using a target time is usually more beneficial for aerobic conditioning.
This method of interval training is most commonly used by more senior and experienced swimmers.
Their coaches often use the swimmer’s PB (personal best) time as a guide to set realistic but challenging target times.
These are sometimes referred to as dynamic intervals.

Interval swimming training variations

One of the major benefits of interval training is that it can be so flexible.

Listed below are a variety of ways interval training can be used, once the basics of interval training have been mastered.

Variable rest

This method is based on the swimmer having a variable amount of time to rest and recover between reps (repetitions) and sets.

For example, 4 x 100m with the rest intervals increasing by 5-seconds each rep.
Namely 10-seconds, 15-seconds, 20-seconds and 25-seconds rest intervals.
Alternatively, the rest intervals can be decreased by 5-seconds each rep for a more challenging set.

Descending intervals

This method is based on the swimmer having to perform a set of descending target times.

For example, 4 x 100m @ 2:00, 1:55, 1:50 and 1:45.

Pyramid Intervals

This method of interval swimming training combines both ascending and descending target time intervals into one set.

For example, 9 x 100m @ 1:45, 1:50, 1:55, 2:00, 2:05, 2:00, 1:55, 1:50 and 1:45.

Interval swimming training over varying distances

Coaches usually adapt a swimmer’s interval training to meet the requirements of their particular event.
Whether long-distance, middle-distance, short-distance or sprints. For example,

Long-distance

For long-distance swimmers (1500m+), coaches usually provide sets over longer distances with short rest intervals.

For example, using the fixed time between reps method.
4 x 800m with a 10-second rest interval.

We have produced a related article on developing swimming endurance. Which you can view by clicking this link: developing swimming endurance.

Middle-distance

For middle-distance swimmers (400m to 800m).

Coaches usually provide sets over slightly shorter distances with slightly longer rest intervals.
For example, using the fixed time between reps method.
8 x 400m with a 15-second rest interval.

Short-distance

For short-distance swimmers (100m to 200m).

Coaches usually provide sets over shorter distances with longer rest intervals.
For example, using the fixed time between reps method.
8 x 100m (or 4 x200m) with a 20-second rest interval.

Sprints

For sprint distance swimmers (25m to 50m).

Coaches usually provide sets over short distances with long rest intervals.
These are often conducted as one-part work to one-part rest.
For example, using the fixed time between reps method.
8 x 25m with a 30-second rest interval.
Specific sprint training is usually undertaken by senior and more experienced competitive swimmers.
It is sometimes referred to a HIIT (high-intensity interval training)

Takeaways

Interval swimming training is a major component of most swimming training programmes.

It is a training set divided into periods of activity at varying intensities.
The main part of the set is usually performed at either a medium or high intensity.
Which is separated by periods of rest or an active rest performed at a much lower intensity.
For example, 8 x 100m freestyle with a 20-second rest interval.
As well as swimming, interval training is used in other sports such as cycling, rowing and running.

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>>Swimming Sprint Training: An Introduction

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