82 Swimming for Fitness
Figure 5-2 illustrates how the different energy systems can be trained in an interval
workout. Swim 1 is a hard effort, short distance and a lot of rest; this type of effort builds
the anaerobic (CP) and transitional (Lactate-CP) energy systems. The second swim consists
of fewer sets at a longer distance and with shorter rest intervals; this swim would challenge
the aerobic system.Figure 5-2. Energy Systems Used During
Interval SetsA swimming pace clock is the best way to time
intervals: a diving watch works fine.Interval Sets - Endurance
Freestyle Swim: 10 x 50 m with only 5 sec. rest
" Rest 5 seconds between each swim.
" Start with efficient “stealth” stroke, work into distance race pace. Don't over-
kick." Try to match your 1000 meter pace with this set.
Swim 1: 10 X 100 m with 45 sec. rest
10 = Repetitions (Sets)
100 m = Distance in Meters
Swim 2: 5 X 200 m with 5 sec. rest
5 = Repetitions (Sets)
200 m = Distance in Meters
Aerobic System
Lactate-CP System