Here are the interval charts you will need to fill in the intervals on the workouts I post. These numbers are not the target paces you should hold based on your threshold pace. These are the intervals the sets are to be done on based on your threshold pace. The exact pace that you swim is largely up to you, but you always have to make the interval.
Each chart overlaps with the previous chart by a range of two intervals. If you are rapidly improving (threshold pace is dropping every time you test) use a chart where your current threshold pace is near the bottom (slowest) because you’ll be using faster paces soon enough.
Every time you move up a pace bracket it’s a small milestone, and every time you need a new interval chart altogether it’s a big milestone.
- White intervals are easy. You can swim easy and still get decent rest before you have to go again.
- Pink intervals are still pretty easy but you won’t get as much rest if you swim easy.
- Red intervals are starting to get challenging.
- Blue intervals are very challenging but still slower than threshold pace.
- Purple intervals are right at your threshold pace meaning in order to make a purple interval you’ll have to swim at or faster than your threshold pace. That wouldn’t be hard if it was just 1x 100 on a Purple interval from a fully recovered state, but you’re not going to see that in a workout. Rarely will you do anything longer than a 500 on a purple interval.
You’ll notice that sometimes when you change intensity from pink to red to blue the times stay the same (especially for 25s). That’s just due to rounding because I’m not going to give people intervals of 22 or 27 seconds. I always rounded up to the nearest 5 or 0 when rounding an interval so they should always feel too easy rather than too hard for the color prescribed.
If you want ALL of the charts you can download this PDF with one click
If you just want the paces relevant to you download one of the .PNGs below.