I’m a firm believer in the use of interval training to improve speed and endurance in all three disciplines. The distance of the race that a person is training for will influence and determine the length and duration of the interval. For instance, for the run I recommend speed work on the track six to eight weeks prior to a major event with an appropriate taper.

On the bike, mile repeats are a great way to help athletes learn pacing During the tri season (at least once per month) I have my athletes do a flat, race pace, seven-mile time trial. This block measurement is a great tool in interpreting an athlete’s current cycling fitness level. The key is to consistently maintain speed and heart rate over the distance.

Without some form of interval training in swimming, swim training would be pretty boring. Aimless laps lead to slow swim times in the open water. Other than a monthly 30-minute timed swim, all of my swim workouts employ intervals. The key to getting faster in swimming is improving the 100-yard swim time. I base all intervals for my athletes off their 100 yard swim time. For instance, a 10 x 100 yard swim set (with 10-30 seconds rest between each 100) is a great way to determine an athlete’s average 100 yard swim time. With this information, athletes can determine their pace and rest times for longer swim sets.

Scott Kelly has over 25 years of training and competing in endurance athletics. Additionally, over a three year period, he worked extensively with two New York City area based swim coaches Doug Stern and Terry Laughlin. In May, 2005, he attended a USAT Level 1 training clinic at the U.S. Olympic Training Center in Colorado Springs, Colorado.

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