2:1 Work To Rest Ratio

Swimming: Rest Intervals

You want to do a set of ‘strong 100s’ – how much rest do you take between 100s?

2:1 Work To Rest Ratio

We did this type of set as a main set at our Swim Squad recently. We were working on a 2:1 work : rest ratio. We had this much rest because it allows swimmers to swim 100’s a lot quicker than a more common 15-20s rest.

This additional rest allows:

• Strong technique throughout
• Higher heart rates
• More forceful pulling
• Faster interval times

Swimmers who would usually swim 1.30+ for a 100 on a short rest, were doing 1.25 for every rep.

Struggling To Increase Pace?

If you are struggling to increase your pace or your pace slows as the set progresses – and you tend to swim with short rests – try increasing your rest interval so it allows you to push a bit harder and maintain pace for longer.

(There is a place for short rest 100’s – but not all of the time!)

Here is the Swim Squad session to try.

Warm Up (600m)
1 x 200m / 2 x 100m / 4 x 50m
Starting easy and increasing pace as distance drops

Pre-Main Set (800m)
Thinking about power & propulsion on the pull.
8 x 25m band only / ankles together
8 x 25m “slow at the front, fast at the back” (focus on acceleration of the pull)
8 x 50m half length fast, the rest smooth and relaxed (speed through strong pull rather than fast stroke rate)

Main Set (2,000m)
Working at a strong pace with a 2:1 work:rest ratio.
(Lane 1 – off 2.15. Lane 2 – 2.30. Lane 3 & 4 – 3.00)
8 x 100m strong effort
4 x 50m easy recovery
8 x 100m strong effort
4 x 50m easy recovery

Cool Down
100m easy

The session was adjusted slightly for lanes 3 & 4.

Some really impressive (and consistent) 100m times. A great session from the athletes!

Give it a try and see how you get on?