We’ve been doing some more faster-paced work over the last few weeks and we will continue the trend this week where the main set will all be faster paced 100s.  The aim of this type of set is to increase your ability to maintain a faster pace for longer.  This means you will be getting longer rests after each swim – typically 35-45 seconds between each – so if you really want to benefit from this type of set you need to make each swim hard!  You should be aiming to swim as fast as you can at a pace that you can maintain for the whole set.  That should mean that you are swimming each rep at about your anaerobic threshold.  If the lactic acid starts to build up in your arms on each swim, then you are swimming too fast.  You want to be swimming just below this level so that you are only at the point of your muscles tightening up on the last stroke of each 100.  If you have enough breath after each 100 to chat then you are swimming too slowly!

Please do make sure you monitor your times when swimming this type of set as this can provide good feedback on how efficiently you are holding your stroke together as you try and swim faster.  A couple of weeks ago one swimmer told me how they put a lot more effort into the harder swims but their times were the same as when they were trying to swim aerobically.  This type of feedback from the clock is an excellent way of measuring what actually works.  I find that focusing on pushing hard at the back end of the stroke is a good way for me to keep stroke length and efficiency when trying to swim faster.  Something different may work for you – but if you don’t take your times and try different things you will never know!

See you Saturday,

Rob

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