Fitness
Pool Swim Intervals
Pool swim intervals repeat distances—50s, 100s, 200s—on fixed send-offs or rest, targeting aerobic, threshold, or VO₂ zones. Warm up thoroughly; main set matches the day's goal; cool down easy.
Pool swim intervals repeat distances—50s, 100s, 200s—on fixed send-offs or rest, targeting aerobic, threshold, or VO₂ zones. Warm up thoroughly; main set matches the day's goal; cool down easy.
Mix strokes to spread load.
Common questions
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How many hard swim interval days per week?
Most age-group triathletes and swimmers use two quality days with easy technique or recovery swims between—adjust if shoulders or HRV trend down.
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What is a good threshold swim set?
Example: 10×100 at CSS pace on a tight send-off with consistent splits—shorten the set if the last repeats miss pace by more than a few seconds.
Related terms
Put Pool Swim Intervals into practice
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