Basic Principles of Interval Training

Basic Principles of Interval Training

Interval Training

 

SEALs need to concentrate on swim training that will enhance endurance: interval

swim training will allow this to happen. Interval training sets (for both strength and

endurance) are generally comprised of repeated swims lasting 45 seconds to 4 minutes.

Basics of interval training include the following:

• Swim at a slow to moderate pace for five to ten minutes to warm-up muscles
  and cardiorespiratory system.
   
• For anaerobic training, sets should be performed until repeat times can nolonger be held. There is no magical number of repetitions for a set, but thedistance is typically 50 to 100 meters, or a time of about 45 seconds.
• Swimming at a prescribed intensity pace for as long as possible is most
  important. When desired pace can no longer be sustained, the set should be
  terminated.
• Work:recovery ratios play an important part in the type of adaptation that
  occurs. A 1:1 work:recovery ratio would be to swim 45 seconds and rest 45
  seconds, whereas a 1:2 ratio would be to swim 45 seconds and rest 90 seconds.
• To stimulate endurance adaptations, recovery intervals between repetitions
  should be less than 30 seconds. For maximum benefit, it is best to keep the
  interval less than 15 seconds.
• For anaerobic adaptations to occur, recovery intervals should be in excess of
  one minute and up to at least twice the duration of the repetition swim. These
  effects occur independent of the repetition distance or pace.
• The longer the rest interval, irrespective of the distance being repeated, the
  greater the use of the anaerobic system. With long rests, it takes considerably
  longer for the aerobic energy system to be reactivated. Short rest intervals
  keep the aerobic system functioning, particularly during initial recovery.

Interval training is the backbone

of a swimming workout.

 



 

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.