Swimming back and forth with only a total time or distance in mind is not the best way to get faster in your swimming. Make your time in the pool more efficient, by structuring your workouts with a variety of strokes, sets and interval training. The best type of swim workouts are organized by sets and set groups!
In swimming, workouts are broken up into sets. Sets are composed of four things:
If you put it all together, it looks like this. This is one set:
4 x 100m Freestyle @ 1:30
We can break it down like this:
- Number of repetitions: 4
- Distance to be swum: 100 meters
- Stroke type: Freestyle
- Interval: 1:30]
Interval = Swim Time + Rest Time
If the set is 2 x 100 @ 1:30, it might take you 1:21 to finish the set, so you get 9 seconds of rest before you push off again. The faster you go, the more rest you get! (but the more tired you get, too!)
The number of reps in a set is the number of times you swim that distance.
Ex: 4 x 100m Freestyle @ 1:30 has 4 repetitions of 100m
Also known as Supersets, a Set Group is simply a collection of sets. Set groups can have multiple repetitions, so if a Set Group as two reps, you do all of the sets in that Set Group twice.
2x Warm up (Set Group)
4 x 100m Freestyle @ 1:30 (set)
Main Set (Set Group)
10 100m Freestyle @ 2:00 (set)
Effort Level (Energy Zones)
Each set in a MySwimPro workout can be assigned an Effort Level: a measure of intensity of effort on the set. There are seven possible zones a set can have:
You can see what Effort Level the set should be swum with by looking at the color on the left side of a set. If you swipe right on the set, you will see a description of the Zone. The Zone will also appear on a workout loaded to a compatible wearable device, so you don't have to remember how hard to go during a set!