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DISTANCE INTERVALS
Distance (Work) Intervals are how we break a big distance down into smaller, more manageable pieces. We put Rest Intervals in between.For example: a 1000 meter swim can be broken down into a variety of interval combinations:
- 40x 25m
- 20x 50m
- 10x 100m
- 4x 250m
- 2x 500m
- 100, 200, 300, 400m or reverse
- 4x 50, 3x 100, 2x 150, 1x 200
Study Reference:
Interval Progression for 1000m
To increase the challenge, you increase the distance of the work interval and/or you shorten the rest interval. When you remove all the rest, you have one continuous swim.
It is logical that if you can hold N SPL x Y Tempo for 25 meters, then you can increase the challenge by
- Increase the number of repeats (e.g. increasing from 2x (4x 25m) to 4x (4x 25m), or
- Increase the distance of each repeat (e.g. increasing from 25m to 50m repeats).
Interval training is about challenging yourself on progressively longer intervals. At some point you start to lose control over Pace. That is your threshold Pacing distance, and that is what you design your practice sets to improve.
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