Interval Training - By Kevin
Koskella
Training
for a distance swimming event is very different from training for a run or
cycling event. When training for a marathon, for example, you would start out
with short runs, and gradually increase your mileage each week as you build up
endurance. You may work on sprints to increase speed, but overall the goal is to
run further or for a longer period of time to get ready for the event. When
training for an open water swim or triathlon, you must do much more than just
swim more laps each time you hop in the pool.
First of all, you have to understand that
racing any distance over about 200 yards consists of using a combination of
aerobic endurance and anaerobic endurance. Aerobic means ‘with
oxygen.’ During aerobic work the body is working at a level where demands for
oxygen and fuel can be met by the body’s intake. Anaerobic means ‘without
oxygen.’ During anaerobic work, involving maximum effort, the body is working so
hard that the demands for oxygen and fuel exceed the rate of supply and the
muscles have to rely on stored reserves of fuel. Anaerobic training is generally
attained at around 75% of maximum heart rate.
Interval training is used to describe the
system of multiple repeat swims used in most swim training programs. An example
is a set of 10 repeats of 100’s at 80% effort with 10-20 seconds rest between
swims. The best way to improve aerobic endurance is through short rest periods.
The most effective aerobic fitness training occurs when a swimmer begins the
next repeat with their breathing and heart rate still considerably elevated from
the previous swim. This condition causes physiological systems to remain
overloaded for the entire set of repeats, including both the rest and work
periods.
Example of a typical aerobic set:
10 x 100’s on 1:40 interval
This means swimming ten 100-yard swims
within 1 minute, 40 seconds, including rest. If you finish the 100-yard swim in
1:20, you get 20 seconds rest. If you finish in 1:35, you get 5 seconds rest.
Anaerobic fitness is also an important part
of your training, although it should not be emphasized often when preparing for
an Olympic distance, Half Ironman, or Ironman-distance triathlon. Effective
anaerobic fitness improvement is done in two ways. One is short sprints at race
pace with short rest periods, which allow your body to become used to lactic
acid buildup. The second is through speed work: short sprints with plenty of
rest.
Examples of typical anaerobic training sets:
1) 20 x 25’s on :25
2) 20 x 25’s on 1:00
In set #1, you are training your body to finish a race strong, with lactic acid
buildup. This type of set should not be done more than once per week. In set #2,
you are building up your speed. For distance athletes, this is only needed about
once every 2 weeks at the most.
Keep in mind that no training should be done
at the expense of technique! There is never a point where you should cut drills
completely out of your workout. If you are a true beginner, take a few lessons
before you begin your training program. With the right instructor this can be
one of the most valuable things you can do in training for a triathlon.
For a program designed to prepare you for
an Olympic Distance or Half Ironman triathlon, check out
The Complete Guide to Triathlon Swimming.
About the Author
Kevin Koskella (writer, swim coach)
Kevin coaches masters and
triathlete swimmers in San Diego, CA. He writes articles offering tips on triathlon swimming. Kevin has also
written an electronic book titled “The
Complete Guide to Triathlon Swimming” which is sold in
downloadable form and now comes with an option that includes Video Clips.
