Internals

The following describes how I think of these terms, and I am clearly not an expert and would welcome meaningful input: Anaerobic ("without air") Oxygen demand exceeds intake. Anaerobic sets are generally used to train for races by creating demands on the cardiovascular system and muscles that mimic those of a race. Heart and respiration rates are high. Lactic acid builds up giving you that wonderful feeling similar to finishing a 200 meter fly. Aerobic (air) Intake exceeds demand. Seems to be commonly used by coaches for strength, endurance, pace and stroke sets. This could be a long swim at moderate pace (endurance and pace), or some sprint sets with long rest periods (strength). Once you start gasping for air you've gone anaerobic. There are sites that will let you sign up to recieve free workouts. I use www.swim2000.com. These workouts are based on 25yard pool, and in my opinion, younger swimmers (I'm 46). I modify to fit about 3500 meters into an hour. After doing a few weeks of these workouts focusing on rest instead of intervals, you will begin to get a sense of what your aerobic and anaerobic intervals are for your current training level. I also think that "intervals" is a group concept that represents the best approach to train a group of similar level athletes and not as valuable to a swimmer who trains individually. Focusing on rest is much more individualized and will maximize your personal training. A comparison of other similar aged swimmers intervals would not mean much. An ex-Olympic/ex-college swimmer my age would make my intervals look pathetic. However, an average high school swimmer would probably be on similar intervals. I've looked for good publications on training, especially energy levels, heart rates and distance, without much success. If any of you serious coaches out there could put something together using the KIS strategy (keep it simple . . . ) without all the math, I know I'd buy a copy.

The following describes how I think of these terms, and I am clearly not an expert and would welcome meaningful input: Anaerobic ("without air") Oxygen demand exceeds intake. Anaerobic sets are generally used to train for races by creating demands on the cardiovascular system and muscles that mimic those of a race. Heart and respiration rates are high. Lactic acid builds up giving you that wonderful feeling similar to finishing a 200 meter fly. Aerobic (air) Intake exceeds demand. Seems to be commonly used by coaches for strength, endurance, pace and stroke sets. This could be a long swim at moderate pace (endurance and pace), or some sprint sets with long rest periods (strength). Once you start gasping for air you've gone anaerobic. There are sites that will let you sign up to recieve free workouts. I use www.swim2000.com. These workouts are based on 25yard pool, and in my opinion, younger swimmers (I'm 46). I modify to fit about 3500 meters into an hour. After doing a few weeks of these workouts focusing on rest instead of intervals, you will begin to get a sense of what your aerobic and anaerobic intervals are for your current training level. I also think that "intervals" is a group concept that represents the best approach to train a group of similar level athletes and not as valuable to a swimmer who trains individually. Focusing on rest is much more individualized and will maximize your personal training. A comparison of other similar aged swimmers intervals would not mean much. An ex-Olympic/ex-college swimmer my age would make my intervals look pathetic. However, an average high school swimmer would probably be on similar intervals. I've looked for good publications on training, especially energy levels, heart rates and distance, without much success. If any of you serious coaches out there could put something together using the KIS strategy (keep it simple . . . ) without all the math, I know I'd buy a copy.