Set of the Week
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Swimming Set of the Week - December 17, 2010

Posted by Glenn Mills on Dec 17, 2010 09:40AM (2,720 views)

This set kinda sneaks up on you... which can be a good thing.

This morning at practice, we did a set that starts off by demanding that you go slower than you really want to, and end up shrinking the rest and having to go faster.  Before you know it, you're a bit tired and trying to meet your goal times.

The total set is 15 x 100 done in the following pattern (long course meters):

• 5 x 100 on 1:45 trying to hold 1:30 - it's not easy swimming that slow, so it's quite a challenge to mix just the right rate and length.
• 5 x 100 on 1:35 trying to hold 1:25 - this felt the most flowing, just easy swimming but still holding back a bit.
• 5 x 100 on 1:25 trying to hold 1:20 - having to hit JUST the right speed with only 5 seconds rest isn't the easiest task, so it's physically and mentally challenging.

Adjust the intervals and goal times to suit you.  You can even design the set using 50's instead of 100's, and mix strokes in as well.


Tags swimming, swim training, stroke rate


Responses

Responded Dec 17, 2010 05:38PM

"demanding that you go slower than you really want to"

I'm confused why you would want to do this.
Responded Dec 17, 2010 05:47PM

Not all training is about hammering. Swimming smoothly and allowing yourself the time to relax while gearing up for some faster swimming shows control. Give the set, or a variation of it a try... you'll be chomping at the bit to go faster... until you're demanded to, then you'll be wishing for the slow stuff again. :)
Responded Dec 17, 2010 06:18PM

Yes, I would definitely have to adjust the times. 1:30 slow for a 100 for me? Not. LOL. What is a good guideline for adjusting the times? Your usual 100 hard pace and then...double it? Add so many seconds to it? What?
Responded Dec 17, 2010 08:13PM

Could you, maybe gauge it on HR and go maybe 30 beats below max to give yourself a guide time?
Responded Dec 17, 2010 08:43PM

I guess I just took that as slower than slow. I understand the idea, just confused by the wording.
Responded Dec 17, 2010 10:04PM

Well, if I monitored my heart rate while swimming, I suppose. But I don't wear a HR monitor for any of my exercise, at this time. Although I did a few years back for my running and walking workouts. But I stopped. Usually go by Perceived Effort and pace now.
Responded Dec 18, 2010 11:07AM

Hi Sheila, what I get my youngsters to do is take their HR at the end of each swim for 6 seconds and add a '0'. It doesn't have to be completely accurate but gives an idea of how hard they are working. For them (11 - 16) something around 190 is for a Max set, 160 - 170 at the start of something like this session, gradually building. They record it on an acetate clipboard using a china clay pencil. I use it instead of RPE because for one swimmer a 10 might be somebody else's 15 (on a scale of 1 - 20). We have done VO2 Max sets before so I know what each of their individual max numbers (although at their age 200 is a good starting point). I also know the ones who make it up as they go! Just my thoughts.
Responded Dec 18, 2010 05:48PM

Thanks, GW. Good thoughts.
Responded Dec 21, 2010 06:51PM

I'm almost 55 so this pace would be pushing it for me. Especialy when I change strokes. So you recommend heart rate monitor? So how often do you take your HR. after ea. 500? or 1500?or set on any given day? Thanks

Responded Dec 21, 2010 09:48PM

Linda, set the turn round to suit yourself and, if your HR goes too high, back off the turn round a fraction. I would get my swimmers to check the HR at the end of each repeat and record it. However, you could do it at the end of each set of 4. Alternatively, if it's just you, you could go the Sheila route of Perceived Effort which is your perception of how hard you are having to try to make the target times. Set your own scale. Hope that helps
Responded Dec 22, 2010 12:55AM

I am saving my surprise till the moment Glenn says that by "that slow" [ie, 1:30, 1:25, 1:20] he meant "swimming breaststroke that slow".

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