Topic; Different ways to swim the same set and relating it to your event.
What does this all mean?
Well lets’ take the set of 15x100m.
I chose this set because 1500 metres is a popular distance event, covering 1500 metres worth in one set is good sense, because the body gets used to going through that distance, your muscles will remember this, and will perform for you as you have trained. If a 2km open water swim was coming up, I would consider a set where the total distance will equal 2kms to get the swimmers ready in muscle memory.
To train for a distance event 800m‐1500m one would swim this set as an AEROBIC BLOCK that is, on 15 x 100m set off at a pace you know you can handle all the way through, then when you feel good, start accelerating from there until done, normally 5‐20 sec rest in between (R.I.).
To train for a 400m event, HIGH SPEED SHORT REST is required; the set would more look like 3 sets of 5x100m from 2‐15 sec R.I. depending on the challenge cycle with extra rest in between sets, also notice total training distance 500m. Or maybe swim the first set 85% pace with short short rest, second set 90‐95% pace on a medium short rest and the third set 95‐100% pace with 30‐40sec R.I.
To train for a 100m event, then HIGH SPEED LONG REST is required, the set would be 15x 100 progressive 1‐3. This means every third 100m is super hard and timed. The first 100m is as slow as 50‐
60% pace, and the second 100m is normal swimming pace 75%.
As all accredited coaches of adult swimmers know, this is all dependent on the fitness levels of the swimmers, and remember all programs are only a guideline, if the swimmer needs more rest at the ends then they should take it, it is only when the coach knows the swimmer well that the coach can encourage more. Likewise if swimmers are noticing health problems over general training tiredness, then they should let the coach know immediately.
Thanks, and I hope you all get to high speed and stay there.
Stephen Cornelius
National Coaching Committee Chair