The Navy SEAL Physical Fitness Guide - Uniformed Services ...

Figure 5-2 illustrates how the different energy systems can be trained in an intervalworkout. Swim 1 is a hard effort, short distance and a lot of rest; this type of effort buildsthe anaerobic (CP) and transitional (Lactate-CP) energy systems. The second swim consistsof fewer sets at a longer distance and with shorter rest intervals; this swim would challengethe aerobic system.Figure 5-2. Energy Systems Used DuringInterval SetsLactate-CP SystemSwim 1: 10 X 100 m with 45 sec. rest10 = Repetitions (Sets)100 m = Distance in MetersAerobic SystemSwim 2: 5 X 200 m with 5 sec. rest5 = Repetitions (Sets)200 m = Distance in MetersA swimming pace clock is the best way to timeintervals: a diving watch works fine.Interval Sets - EnduranceFreestyle Swim: 10 x 50 m with only 5 sec. rest" Rest 5 seconds between each swim." Start with efficient “stealth” stroke, work into distance race pace. Don't overkick." Try to match your 1000 meter pace with this set.82 Swimming for Fitness