How To Read A Swim Workout
If you are a swimmer or triathlete that is new to swimming or structured workouts, then you may look at the swim sets completely confused. Don't worry, it isn't as complicated as it looks. To make matters worse there is no real standardization of how a workout should look. Every coach writes workouts in their own way. There is a great deal of swim lingo that you need to learn as well. You can capture the basics of those terms in our Swim Glossary! This article is designed to teach you how to read basic swim sets so that you go to the pool knowing exactly what you need to do!
Example #1.
2x: 1:00 rest between rounds
4x100 @ 2:00 holding 1:45 per 100
This set reads as two rounds of 4x100 with 1:00 rest in between the two rounds. The set is on a send-off time of 2:00. This means that if the 100 yards/meters took you 1 minute 45 seconds (1:45) to swim, then you have 15 seconds of rest before you have to go again. You will always leave for your next 100 when 2:00 have elapsed. The “holding 1:45 per 100” means that your goal is to swim the 100 yards/meters in 1 minute 45 seconds and your send off interval is 2:00/100.
Example #2
3x:
1x10 min alt 25sprint/25 cruise focusing on technique
1x3 minute light kicking
This means you will go through this set 3 times. You will set a timer and swim for 10 minutes in which you alternate one length of sprinting followed by one length of easy swimming. After the 10 minutes you will then set a time for 3 minutes in which you will do light or easy kicking for the 3 minutes. When the 3 minutes are up you then repeat this entire cycle 2 more times.
Example #3
4x50 @ :05 rest 25drill/25swim
This means you will do four 50s resting for 5 seconds in between each one. The first length of each 50 is a drill and the second length of each 50 is normal swimming.
Prior to your workout, we recommend you read over the sets a few times. This will help you to better understand what you are trying to accomplish when you go to the pool. It can also help you to smoothly transition from one set to another without any questions because you know what is coming next. This gives you the opportunity to look up drills you may want to add in to your workout and helps to avoid any confusion during the workout as well.
Now you know everything you need to in order to get the most out of your next workout!