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.
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Former Member
I think if the goal is pacing for a longer race then a work to rest ratio of 2:1 is about right. So let's say you're trying to pace a 500 free and your goal is 6:00. A set of 10x50 on :55 where you hold :36 would probably be good.
Along this line of thought, I think the longer the race, the more endurance plays a part and the less rest you want on your repeats. So 10x50s at your mile pace would have less rest than 10x50s at your 200 pace.
2:1 wouldn't be enough for me to maintain my 200 race pace, it might be enough for my 500 pace and would be fine for my mile pace.
Maybe I am a wuss (the maybe is for my ego), but I would like 4:1 at 200 pace, 3:1 at 500 pace and 2:1 at mile pace.
I think if the goal is pacing for a longer race then a work to rest ratio of 2:1 is about right. So let's say you're trying to pace a 500 free and your goal is 6:00. A set of 10x50 on :55 where you hold :36 would probably be good.
Along this line of thought, I think the longer the race, the more endurance plays a part and the less rest you want on your repeats. So 10x50s at your mile pace would have less rest than 10x50s at your 200 pace.
2:1 wouldn't be enough for me to maintain my 200 race pace, it might be enough for my 500 pace and would be fine for my mile pace.
Maybe I am a wuss (the maybe is for my ego), but I would like 4:1 at 200 pace, 3:1 at 500 pace and 2:1 at mile pace.
