As with any physical activity, swimming is a complex sport requiring a variety of training methods. The most effective aerobic swimming sets involve a combination of distance and intensity. However, you should be aware of the importance of proper technique and recovery in between sets. For optimal results, you should also perform a full set of intervals and warm-ups, as these will improve your performance. Listed below are some tips on how to plan and execute your aerobic swimming sets.
Technique
One of the most important techniques for swimming is to use directional questioning. You can use this technique to guide the swimmers’ workouts, helping them achieve a specific goal. This type of questioning is most effective during the mid-set break. When a swimmer starts to feel stiffness, he or she should rest or modify the length of time between repetitions. It also gives the swimmers time to identify problem areas and take corrective actions in training.
Distance
The distance of aerobic swimming sets can vary from one individual to another. Ideally, 3 swimmers should share a lane. If the distance is too long for your team, you can adjust the rest intervals to your liking. Depending on your skill level, the set may range from 1,200 meters to 3,500 meters. The distance of a set can be adjusted by adding or subtracting time intervals or by adjusting the pace.
Duration
To get the most out of aerobic swimming sets, you should focus on different types of intervals. The first type of interval set is based on a certain amount of rest between swims. For example, you can swim ten freestyle 50’s with 15 seconds between each. The second type of interval set is based on a specific time limit. This will ensure that the swimmer has a set amount of time to leave the pool for each swim.
Intensity
The goal of aerobic swimming is to improve cardiovascular endurance and muscle oxidative capacity by performing repeated workouts at moderately high intensity. This type of swimming requires minimal recovery time between sets and is especially important during the first eight to twelve weeks of training. A typical aerobic swimming workout involves four sets of 100 meter swims. Each set requires a short rest interval of 20 seconds. As you increase your intensity, you should decrease the rest interval to at least five seconds.
Recovery
One of the best ways to recover from an intense strength-training session is by engaging in a recovery swim. This is an ideal way to get in some fat-burning cardio and engage all of your body’s muscles. Research published in the International Journal of Sports Medicine found that athletes who swam for 20 minutes after intense strength-training sessions were able to continue working out longer than those who did not swim. Besides, this kind of recovery swim helps flush out the lactic acid that builds up during an intense workout.
