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Other than that I recommend trying to do a set of 3, yards or more without much rest at least once per week. Personally I'm not a fan of long swims in workout. I think pace stuff is more rewarding and far less boring. I also do very little dryland. Not to say dryland can't help, but I don't think it's essential. Kirk - I give a few private lessons to some triathletes training for Olympic distance tris. As you know, the swim is meters. Curious to know your thoughts on this set: 10 x on 2 minutes rest 10 x on 2 minutes rest 10 x on Also, I used to train with a triathlete that enjoyed this set: 80 x 25 on This was actually pretty fun and would go by fast.

I try to keep the repeat time at my goal pace time. You were have to speed your intervals up I'm sure but the concept might work. I finish up with 50's and 25's stroke too. I still like evenly paced s with 10 or 15 sec rest periods. The rest periods can be decreased as low as 5 seconds when you a ready to do this.

They should be done at a little faster time then race pace if you want to be faster then you are now. Once or twice a week is good of course do your regular training the other days and don't forget your warmups and cool down swims.. Since you are apparently terraphobic and have a job, I will suggest that you do exactly what Kurt says, it's a good program.

I also think descending interval sets are great for this type of training, which echos Elise. Curious to know your thoughts on this set I like it. I do plenty of stuff on descending intervals, too. If the intervals are right you might be able to push the first set pretty hard, then just try to make the final group. George's set is good, but I wouldn't expect to be able to be able to hold your goal mile pace with only seconds rest between repeats. I can barely do it with 30 seconds rest. Having spent a little time in Austin, I remember the great running around Town Lake I seem to remember there being lighted paths, but I could be wrong.

I also remember visiting Barton Springs for a 'cool down' swim after a couple of our longer runs. Running is a great endurance booster and a 45 minute run will certainly get and keep your heart rate up.

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Damn Smiths swimming s and s! I already have a huge endurance base built dryland, it just does not transfer to swimming. So I'd probably suggest - if like you're training time is limited - to avoid taking this path.

Trust me, I don't get anywhere near this at the moment. Your question is simple and calls for a simple answer. The main fitness component involved in performing the is anaerobic threshold. This component, as you already know, is best developed when training at threshold pace. For me, intervals should be favored but they have to be designed in a way that favors threshold development.

And for this, you just need to make sure that the rest periods are short enough so that your body can't really notice that you actually stop. If you make your rest periods equal or shorter than let's say 20sec you should be ok. Then the rule is simple: the avg intensity including the rest has to match the threshold level.

If so, you're working at threshold. Now, for determining the intensity, I would strongly suggest that you use swim pace instead of HR. It is much easier to monitor and is also much more reliable.

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The scientific literature often recommend simple endurance tests to establish what your target threshold pace should be. It ranges from T to T Personally, I don't pay much attention to these standards. Any distance that belongs to the threshold spectrum is fine. As a reminder, there's this good old Critical Swim Speed concept that would allow you to build smart sets.

Based on two inputs, it can guide you in determining what target pace should be for any longish distance. For instance, you supply the and the , you get the So you can tune a set of 15x on precise pace using this old principle. And if you really want to get scientific, you may try to compute Skiba's Swim Scores. I am currently putting an Excel Spreadsheet to compute these as I intend to use this concept this year.

I think most of suggestions here are good. One of my favorite set's not really as it hurts is 11x's SCY or 10x SCM on a tight interval to seconds rest. Focusing hard on that pace clock and trying sustain the same pace at the end of set as at the beginning.

Ken or others , How close are you to your goal pace when you do a set like this? I'd be about seconds per slower than my goal pace. Note that this would be a "jump in and do it set" and not one where I'd mentally or physically prepare or wear a racing suit.


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Given the short rest interval, I find it hard to get closer to my goal pace. Am I not pushing hard enough?


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No, I agree with you. If I started out a set like this on my goal pace I'd make the first one and then fall off. I think sets like this with maybe ten seconds rest are great for building your endurance, but I don't think you can realistically do them at your mile pace. At least that's my experience. And maybe if you can make your goal pace, your goal pace isn't fast enough! My best season for distance swimming was when we did a ton of s and s in practice.

I personally prefer sets of s, but if I really want to get into good distance shape, I find the minimum repeat unit needs to be s. Don't get me wrong: s are good, too. But s are long enough so that you really are simulating distance mentality here. For me, knowing I only have to swim 4 lengths of the pool and get at least a tiny rest albeit sometimes just a breath on the wall and a break from a flip turn , well, it's just not the same distance mentality somehow.

Our coach, the locally legendary Bill White, was superb at subtly increasing the pressure over the course of the season. I think we started off doing sets of 4 x s on Then he threw a few in at and Like Knelson said about his own approach, what would have seemed inconceivable at the beginning of the season slowly became just barely doable several months into it.

The crowning touch was when we swam 10 x on , rested two minutes, then swam another 10 x on For me, that workout was then, and remains today, the hardest practice of my life.

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And the best confidence booster ever. When we went to a meet, I knew I could swim with quite a bit of endurance. Since this thread has the attention of the distance gurus, want to ask a few questions about pace based on the last time I swam the Actually, the next to last time as the last time was just a warm-up.

I consider myself a sprinter, but wouldn't mind improving on this event. Based on my last 50, could I have held a faster pace? Any ideas on how I can improve my pace and suggested intervals? That looks like a well split race to me. Your first was I don't think your final 50 suggests you could have held a faster pace overall, but maybe you could have picked it up earlier.

I like to consciously pick up my pace when I see 13 on the counter. Unless I'm really dead my final 50 is always the second fastest 50 you do get to finish to your hand rather than your feet, after all , but I like the second to last to be faster than the 50s from the middle of the race, too.

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Based on this maybe you should try pace sets where you try to hold either 50s at or s at As I've said in other posts, I can't hold a goal pace like this with short rest. Figure you need 15 seconds rest for 50s and 30 for s. If you try this and it's easy for you, then maybe you should try pushing it a little harder next time you swim a Thanks, Kirk! Sounds like I should set my interval around to hold the pace.

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For the , would sets of 10 be sufficient, or is it wise to do sets of 20? Is there any benefit in doing a set of 10 x on ? I'm sure after three, I would be getting just a few seconds 2 or 3 of rest. In training for the , is there any benefit in doing a set of 10 with this little rest?

Sorry to gull for getting a little off the subject. Thanks for the great responses.