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The following interval progession can be used to incrementally challenge your ability to hold a certain skill over 1000 meters distance, using distance and rest intervals. You may use these sets, over and over again, to develop your abilities. When it starts to feel easy, you simply increase the challenge level and go through the cycle again.
You may challenge yourself:
- To hold SPL consistent
- To shift SPL gears
- To hold Tempo consistent
- To hold Pace (SPL x Tempo) consistent
- To hold even Pace
- To hold average Pace
- To create negative split Pace
For example:
N SPL = your chosen SPL.
Your objective is to HOLD SPL CONSISTENT, not finish the number of meters assigned. If you start to fail at holding your chosen SPL you need to decide whether you can revive your concentration (that is what the Rest Interval is for!!!) or you need to stop because you have reached your limit of your concentration for the day. Then you can move on to another task that will address one of your weaknesses in holding SPL.
If you feel these are getting too easy you may increase the difficulty by one (or more) of these ways:
Skipping to the next practice set
Shorten the rest interval (for example, from 15 seconds to 10 seconds)
Make the rest interval active rest (stay moving), rather than passive rest (sitting at wall)
Increase the number of rounds you attempt
Change your SPL goal to N-1 or N+1
Use a Tempo Trainer set to a comfortable Tempo, then use the BEEP to focus on a particular timing point in your stroke.INTERVAL SET #1
See how many rounds you can do of this set:
(4x 25 meters) with 10 seconds rest, hold N SPLCan you do 10 of them? If yes, move to the next practice set.
INTERVAL SET #2
See how many rounds you can do of this set:
(2x 50m) with 15 seconds rest, hold N SPLCan you do 10 of them? If yes, move to the next practice set.
INTERVAL SET #3
See how many rounds you can do of this set:
(1x 25m, 1x 50m, 1x 75m) with 15 seconds rest, hold N SPLCan you do 7 of them? If yes, move to the next practice set.
INTERVAL SET #4
See how many rounds you can do of this set:
(3x 25m, 2x 50m, 1x 75m) with 15 seconds rest, hold N SPLCan you do 4 of them? If yes, move to the next practice set.
INTERVAL SET #5
See how many rounds you can do of this set:
(1x 25m, 1x 50m, 1x 75m, 1x 100m) with 15 seconds rest, hold N SPLCan you do 4 of them? If yes, move to the next practice set.
INTERVAL SET #6
See how many rounds you can do of this set:
(2x 75m, 1x 100m) with 15 seconds rest, hold N SPLCan you do 4 of them? If yes, move to the next practice set.
INTERVAL SET #7
See how many rounds you can do of this set:
(75m, 100m, 125m, 150m, 150m, 125m, 100m, 75m) with 15 seconds rest, hold N SPLCan you do 1 of them? If yes, move to the next practice set.
INTERVAL SET #8
See how many rounds you can do of this set:
(2x 100m) with 15 seconds rest, hold N SPLCan you do 5 of them? If yes, move to the next practice set.
INTERVAL SET #9
See how many rounds you can do of this set:
(2x 50m, 1x 100m, 1x 150m) with 15 seconds rest, hold N SPLCan you do 3 of them? If yes, move to the next practice set.
INTERVAL SET #10
See how many rounds you can do of this set:
(1x 150m) with 15 seconds rest, hold N SPLCan you do 7 of them? If yes, move to the next practice set.
INTERVAL SET #11
See how many rounds you can do of this set:
(1x 150m) with 15 seconds rest, hold N SPLCan you do 7 of them? If yes, move to the next practice set.
INTERVAL SET #12
See how many rounds you can do of this set:
(2x 100m, 150m, 200m, 200m, 150m, 100m) with 15 seconds rest, hold N SPLCan you do 1 of them? If yes, move to the next practice set.
INTERVAL SET #13
See how many rounds you can do of this set:
(200m) with 15 seconds rest, hold N SPLCan you do 5 of them? If yes, move to the next practice set.
INTERVAL SET #14
See how many rounds you can do of this set:
(2x 100m, 200m, 300m, 200m, 100m) with 15 seconds rest, hold N SPLCan you do 1 of them? If yes, move to the next practice set.
INTERVAL SET #15
See how many rounds you can do of this set:
(250m) with 15 seconds rest, hold N SPLCan you do 4 of them? If yes, move to the next practice set.
INTERVAL SET #16
See how many rounds you can do of this set:
(100m, 200m, 300m, 400m) with 15 seconds rest, hold N SPLCan you do 1 of them? If yes, move to the next practice set.
INTERVAL SET #17
See how many rounds you can do of this set:
(150m, 350m, 500m) with 15 seconds rest, hold N SPLCan you do 1 of them? If yes, move to the next practice set.
INTERVAL SET #18
See how many rounds you can do of this set:
(250m, 500m, 250m) with 15 seconds rest, hold N SPLCan you do 1 of them? If yes, move to the next practice set.
INTERVAL SET #19
See how many rounds you can do of this set:
(500m) with 15 seconds rest, hold N SPLCan you do 2 of them? If yes, move to the next practice set.
INTERVAL SET #20
See how many rounds you can do of this set:
(200m, 600m, 200m ) with 15 seconds rest, hold N SPLCan you do 1 of them? If yes, move to the next practice set.
INTERVAL SET #21
See how many rounds you can do of this set:
(100m, 800m, 100m ) with 15 seconds rest, hold N SPLCan you do 1 of them? If yes, move to the next practice set.
INTERVAL SET #22
See how many rounds you can do of this set:
(900m, 100m ) with 15 seconds rest, hold N SPLCan you do 1 of them? If yes, move to the next practice set.
TEST
1000m continuous, no rest, hold N SPL
Did you do it? If yes, either move on to STEP 3 or lower your SPL N-1 and go back through the cycle again.
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