I see many people saying that one should swim at or close to race pace in training. My question is how much rest should be allowed for the interval such as doing 100's on the 1:25 and coming in on 1:15 = 10 sec rest. I don't know about everyone else but I have a hard time maintaining race pace without significant rest or for prolonged periods. Thanks in advance.
Parents
Former Member
Shadow, in my opinion and what I have seen success in is, the amount of rest is decided on what you are focusing on for that set. In other words, if you are concentrating on an aerobic/anaerobic mix (Max VO2)set at "race pace" you would be at :30 - :60 rest. For the anaerobic 1 sets (lactate tolerance) you are in a 2:1 ratio for rest which means if you are on :30 for the swim you are on :15 for the rest. The anaerobic 2 sets (lactate peak) you are on a 1:2 rest which means that if you are on a :30 for the swim you are at 1:00 for the rest. For straight out short sprints (25's, 12.5's, etc) - alactate sets - you are on a 1:3 or 1:4 ratio.
Hope this helps! All the best!
Shadow, in my opinion and what I have seen success in is, the amount of rest is decided on what you are focusing on for that set. In other words, if you are concentrating on an aerobic/anaerobic mix (Max VO2)set at "race pace" you would be at :30 - :60 rest. For the anaerobic 1 sets (lactate tolerance) you are in a 2:1 ratio for rest which means if you are on :30 for the swim you are on :15 for the rest. The anaerobic 2 sets (lactate peak) you are on a 1:2 rest which means that if you are on a :30 for the swim you are at 1:00 for the rest. For straight out short sprints (25's, 12.5's, etc) - alactate sets - you are on a 1:3 or 1:4 ratio.
Hope this helps! All the best!
