Interval Training????

Mark, There are so many variables to consider--more than just the interval training itself. If your times aren't changing, it could be that the interval workouts aren't being changed enough, they may have too much rest, not enough repeats, or done too often....it's hard to tell where the problem lies. Also, are you keeping up on your endurance training as well? If you specifiy what your interval trainings are, then that will be a great help, also specify what your training "formula" for the week is. ( ie, one day intervals, one day endurance, two cross train days, etc). The amin thing is don't be discouraged! You'll get to the bottom of this! Jerrycat :D

Hi Jerrycat, Thanks for your encouragement.Basically I swim 4 /5 times a week doing 2000-2500 metres each session.I used to just swim straight through the session with a couple of short breaks.Then I switched to doing mainly drills to lengthen my stroke.Now that I have improved my stroke length I am looking to speed up my stroke rate.For a typical session now I will do 20 x 50 metre laps freestyle at 75% with a rest of 30 seconds between each set.Then I will do 10 x 100 metre laps freestyle again at 75% with a rest of 45 seconds between each set.I finish off with a straight swim of 500 metres.Any suggestions would be most welcome. Thanks, Mark:)

Mark, Granted I am no expert in swimming, but I would say create more variety in your workout you would improve greatly. On this site, there is a formula under Mel's workouts: one day is distance sprint day tempo work etc. check out that part of the site, and you'll know what I mean. If you create yourself a formula such as that, then you will be constantly stressing yourself in new ways, without overexerting intervals. It's very similar in running: one day long run interval run tempo run--which is a run with a fast segment in it easy run race weekend--like a 5K or 10K I'm sure if you create yourself a formula like above, you will see results...it'll happen, it just takes a little time. Go get 'em! Jerrycat :D

Here are some suggestions: Find out EXACTLY how long it takes you to swim 2000M straight (swimming as fast as you can). Take your time and divide it by 20. That will be your base 100 time. For Aerobic sets add 10 seconds and that should be your interval. For sprint sets add 30-45 seconds. On an aerobic set your average 100 should be about the same time as your base time. Your spring time should be 8-10 seconds faster than the base time. For clarification 'interval' is the length of time between starting each swim, while 'time' is how long it takes to perform the swim. Remember, the purpse of interval training is not simply to get you to break up your swims. You are trying to vary your speeds, lengthen your workouts, and improve your technique. All of this is an oversimplification, but should get you on the right track.

Jerycat and Lefty, Thanks for your help.I will now be more informed about my methods.