A workout interval is a set amount of time given to complete a swim and the rest that follows. For example, if the interval is ‘1:30,’ and a swimmer finishes in 1:20, they get ten seconds of rest before starting the next lap. These intervals are used to build endurance, manage heart rate, and simulate race-day pressure. A coach assigns ten hundred-meter swims on a two-minute workout interval. Staying ‘on the interval’ is a primary goal for competitive swimmers during their daily training sessions. As a swimmer gets faster and fitter, their coach will shorten the interval to make the workout more challenging.
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