Training Intervals for New Triathlete Swimmers

Hey swimmers! This is coach Milo.

Welcome to another Q&A session where I answer questions from you all on the internet.

Today's question is:

"Training Intervals for New Triathlete Swimmers"

Summary:

For triathletes or anyone just getting into swimming, Milo reframes the interval question around endurance and overall conditioning, since it all comes down to your body's ability to pump and distribute oxygenated blood to your head, arms, and legs. Rather than swimming four laps at a time, beginners should start with 50s, doing repeat sets of at least ten or twenty 50s holding the same time over and over. He targets an EN2, or endurance-two, effort at a 140 to 160 heart rate, sustained for about ten to twenty minutes with ten to twenty seconds rest between repetitions. Above all, he stresses starting slow and swimming at your own pace, because your starting point differs from everyone else's, and he strongly recommends joining a local masters group for the community and support.

Answer:

Well, the real question is what your endurance level is and how long you can hold it, and I'm not just talking about swimming, but your general condition, because it's all about your body's ability to pump blood and distribute that blood and new oxygen to your extremities, your head, your arms, and your legs. If you're just getting going in swimming, you don't need to swim four laps at a time. Start with 50s. You want to do repeat 50s, at least ten 50s or twenty 50s, repeating the same time over and over and over again, whatever that may be. You want it to be an EN2, an endurance two, which is a heart rate of 140 to 160. Repeat that time for about ten to twenty minutes in the beginning, giving yourself about ten to fifteen, maybe twenty seconds between each repetition. But start off slow. Just know that your journey and where you started is a lot different from other people's, so you've got to swim at your own pace. And I highly recommend you join a masters group in your local community. Those things are awesome, and what's better than swimming with other people?