>>26258806Holy fucking shit, those intervals are crazy as fuck. That is the kind of shit a sub Olympic athletes and Masters swimmers would do, just more yardage.
>>26258534Go to a fucking university/community/lap pool, way the fuck better.
For a beginner you shouldn't worry about intervals too much. Go fast as you can with ~10 sec break between each lap. I'd highly recommend taking some advanced swimming lessons before you start doing a high amount of yardage.
25 yd should be on 30 sec at the most and 50 yards should be on 1 minute. Ideally you should be able to swim 50 yd on 50 sec.
So here is what I would recommend.
Warm up
200 yd swim
200 yd kick
200 yd pull
200 yd IM or swim
Main set
4x 25 on 30
2x 50 on 1
1x 100 on 130, if you cant flip turn well do it on 2 minutes
repeat 3 times
Sprint set 1
10x 25 yd on 30 sec
Sprint set 2
10x50 yd on 50sec
Cool down
100 easy
