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Lap swimmers, try an interval workout

by Wayne McCauley

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If you are a lap swimmer churning up the yards, we have a great booster for your regular swimming agenda: interval training. Interval training will maximize your time in the water and help you to achieve new heights in your swimming abilities with increased conditioning and better form.

In a busy adult world time is essential. Use it all to the fullest.

INTERVAL PACING

Interval training is an integral tool for all modern sports training. It teaches you how to pace yourself during each workout both cardiovascularly and technically. It will also enable you to stay motivated. Most people have a self-defeating tendency to start each workout as fast as they can go. Remember, start off slowly and build.

What is an interval? It is a time which you can complete the swim and get some rest. It means you will consistently keep to a scheduled departure (every 50 sec., every 1:00 min. or every 3:00 min.) for a given distance. As you get in shape, learn to pace and improve on technique, your rest on the same interval (time schedule) for the same distance will be greater because you will be traveling faster. When you get more time than what we suggest below, challenge yourself by dropping your interval.

Interval training is integral to any self-coaching regimen. You will see immediate as well as long-term progress. We suggest writing down your swim times and your interval times after each workout so as to chart your progress. Pacing will also improve your stroke; it will become smoother, more stretched out and more relaxed.