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Non Stop Swimming vs Sets Swimming
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 2008-09-02 4:37 PM |
Expert 658   |  Subject: Non Stop Swimming vs Sets SwimmingHi, Just woundering if you or your squad swim non stop or in sets? By sets i mean like 10x 100m sets at 1.30 pace etc. My squad swims in sets and my speed has improved lots but longer sets and swims of 200+m I feel I don't have that much endurance. Thanks. |
| 2008-09-02 4:41 PM in reply to: #1644453 |
| Subject: RE: Non Stop Swimming vs Sets Swimming Both have their place. You will build endurance in a 10 x 100 set if you are doing it at a pace that challenges you and you are consistent in your splits. but 4 x 1000 (for example, or 5 x 200, etc) is also beneficial if you are racing long as well. Edited by ChrisM 2008-09-02 4:42 PM |
| 2008-09-02 4:44 PM in reply to: #1644453 |
Pro 4507  Simpsonville, SC | Subject: RE: Non Stop Swimming vs Sets Swimming supa-powa - 2008-09-02 5:37 PM Hi, Just woundering if you or your squad swim non stop or in sets? By sets i mean like 10x 100m sets at 1.30 pace etc. My squad swims in sets and my speed has improved lots but longer sets and swims of 200+m I feel I don't have that much endurance. Thanks. I swim mostly sets, but do throw in straight swims occasionally. My guess about why you feel tired during the longer sets is that you are swimming them at your 100m pace. You do need to pace yourself accordingly. I love to work on descending sets of 300's. Try swimming 3x300. Time yourself for each and try to get faster for each 300. I usually swim the first 300 easy, swim the second 300 steady and do the last 300 with an all out sprint for the final 50. Give yourself plenty of rest between these as well. Like 20 to 30 seconds. The goal with longer sets is to cruise faster but not go anaerobic. Good luck! Pam |
| 2008-09-02 6:09 PM in reply to: #1644453 |
Champion 5782 Northridge, California | Subject: RE: Non Stop Swimming vs Sets Swimming Like others have indicated, I mix it up, but actually do at least as many continuous swims as sets. Others may disagree, but in my experience there's no major difference betw. training for endurance swimming and endurance running/cycling. You need an aerobic base built...when that's in place, you definitely benefit with some speed work...and you need the physical and psychological benefits of swimming long. YMMV... |
| 2008-09-02 6:32 PM in reply to: #1644453 |
Pro 4339 Husker Nation | Subject: RE: Non Stop Swimming vs Sets Swimming I just follow the plan. Typically it will have a speed workout, a "race-specific workout" and an endurance workout. Speed might be 16x50 or 10x100, race-specific might be 3x700 RPE 3, 4, 5, and endurance might be 1500 continuous [these are just the main sets with w/u and c/d not mentioned]. In the past year I've knocked off about 30 seconds from my 100m time and am nipping at the bud of breaking 15:00 for a 1000yd time trial! |
| 2008-09-02 6:56 PM in reply to: #1644453 |
Master 1572 PA | Subject: RE: Non Stop Swimming vs Sets Swimming I agree with Cappy that they both have their place. I find I get too bored of just straight swimming. Plus, I lose track less. I do a lot of sets with less than 5 seconds rest in between each rep (i.e if you can hold a 100 pace on 1:27, do 10x100 on 1:30), so it's close to continuous swimming, yet I have the advantage of making it easy to count and keeping my mind more occupied. |
| 2008-09-02 9:42 PM in reply to: #1644453 |
Veteran 246 western iowa, almost nebraska. | Subject: RE: Non Stop Swimming vs Sets Swimming I do one LSD swim a week at least 55 to 70 mins, one mid length sets anywhere from 4x500 to 10x200, and one day of short sprint distance sets 20x100 or pyramid set 1x50,1x100,1x150,1x200,1x250 and then decend the set. |
| 2008-09-02 10:12 PM in reply to: #1644469 |
Master 1325 Lake Oswego, OR | Subject: RE: Non Stop Swimming vs Sets Swimming ChrisM - 2008-09-02 2:41 PM Both have their place. You will build endurance in a 10 x 100 set if you are doing it at a pace that challenges you and you are consistent in your splits. but 4 x 1000 (for example, or 5 x 200, etc) is also beneficial if you are racing long as well. X2 It just depends on where I am in my training and when my next race is. I like long hard swims, but short rest intervals before a race helps me to program in my race pace. I use higher quality (more rest) to improve strength and my ability to accelerate. |
| 2008-09-03 2:07 AM in reply to: #1644453 |
Veteran 486 Newcastle, England | Subject: RE: Non Stop Swimming vs Sets Swimming OW - i quite often do Nonstop swim ... up to 2hrs Pool - i do sets & drlls 80% of the time
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| 2008-09-03 2:47 PM in reply to: #1644453 |
| Veteran 277 Syracuse, NY | Subject: RE: Non Stop Swimming vs Sets Swimming Sets & drills are the way to get faster. Long, uninterrupted swims are the way to build your aerobic base. Swimming is dominated by technique. You should do sets and drills every time you swim to keep your technique as good as possible, if not to improve it. If you want to workout by tying an umbrella to your heels, by all means go for it. You'll improve your strength and aerobic base, if you don't drown =p It will not help your technique, so the benefit will be exponentially lower than if you had done your drills.** Sets allow you to swim at a faster pace, with better form, than a continuous swim because you have time to recover. That said, you should be including continuous swims up to and exceeding your race distance, with the majority of your workouts in sets. **In the water, Drag is proportional to your speed to an exponent. Therefore, you will benefit more from technique that reduced drag than increasing your strength or aerobic capacity alone. |
| 2008-09-03 3:07 PM in reply to: #1644453 |
Expert 986 Michiana | Subject: RE: Non Stop Swimming vs Sets Swimming Both... Here are some examples. I do, nearly always inculde drills after a warm-up. Enudrance work-outs:
Speed/form work-outs
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