Saturday 12 December 2009

SWIMMING SUPER SETS

Introduction

Super sets or super setting is a very familiar training technique among body builders and power sports athletes. Super sets, which are also known as compound sets, involve performing two or more different exercises without the use of recovery between the exercises.

When used during strength training, an example of super set would be performing a series of bench press repetitions followed by a series of incline bench press repetitions without any rest between the two exercises. This type of training is very efficient at building strength and muscle mass.

Most swimmers perform interval training that involves short to moderate length repeats at a fast pace followed by short recovery intervals. Interval training has been used for many years and is highly effective in building swimming fitness. But, swimming - super sets can provide you with even higher levels of fitness and race performance.

Swimming super sets are very similar to strength super sets. You perform two or more intervals at different paces without a rest period. These super sets for swimming are excellent workouts for improving your lactate turn point, vVO2 max, swimming economy and your ability to hold race pace when fatigued. There are three primary types of super sets for swimming:

• Drop sets
• Progressive sets
• Compound sets


Drop Super Swim Sets…

Drop super sets are the most commonly used type of super set for swimming. When doing drop sets you start with a short swim at nearly full race pace. You then drop your pace for each successive part of your super set.

An example of a drop set is a 4 x (25m + 50m +100m) super swim set. To perform this super set you would swim 25m at max effort. Then slow to 100m pace for the 50m before slowing again to 200m pace for the 100m.

You would not rest at all between the different paces, but would recover for 4 minutes between each super swim set. You will be generating a considerable amount of lactic acid during this super set.

Your body is forced to become more efficient at clearing that lactic acid and using it to produce energy.

Starting with a very fast pace also makes your 100m and 200m paces feel easier. You become a more efficient swimmer and you will be able to “float” or “glide” with a more relaxed technique at race pace.

Progressive Super Swim Sets…

A progressive super set is the direct opposite of the drop sets. With a progressive set you start your workout at below race pace. As your progress through the workout you gradually speed up to max out speed. This type of workout is great for training you to swim a race pace or faster when you are already fatigued.

This is similar to the pre exhaustion technique used by strength athletes. An example of a progressive set is 3 x (100m + 50m + 25m). You start the workout with 100 meters at 200m pace. You then increase your speed to 100m pace for 50m and finish with 25m at the fastest pace you can maintain.

This is a superb workout for developing your ability to bring your race home. You take no recovery between the different paces, but recover for 4 minutes between each super set.

Compound Super Swim Sets…

This type of workout is combination of drop sets and progressive sets. This type of swimming super set is an excellent way to practice race conditions. During a race you rarely swim at the same pace.

You will have bursts of speed when you are passing other competitors and at the end of the race with your finishing effort. You may drop your pace slightly in the middle of the race or after a strong surge for recovery.

The purpose of compound super setting is to duplicate those types of race conditions.
An example of a compound set is 3 x (25m +100 + 50m +25m). To perform this workout you start with 25 maxing out. You then slow to 200n pace for 100 meters before speeding up to 100mpace for 50m. Finish this super set with 200 meters at full pace. Take no recovery between the paces, but recover between each superset for 4 minutes.

There are two other types of compound super sets that are commonly used – peak sets and valley sets. Peak sets are compound sets in which you swim at progressively faster paces up to the peak and then back down with progressively slower paces.

For example: (100m + 50m + 25m + 50m + 100m) You would swim 100 meters at 200m pace, 50 meters at 100m pace, 25 meters at max effort and then back down with 50m at 100m pace and 100m at 200m pace.

A valley set goes in the opposite direction:

(25m + 50m + 100m + 50m + 25) Start with 25m max out, slow to 50m at 100m pace and 100 meters at 200m pace. Then back up with 50m at 100m pace and 25 meters maxing out.

As you progress through your training cycle you should gradually adjust your super sets so that they become more and more specific to your training target time.
Your volume should increase and your recovery time between super swim set should decrease.

No comments:

Post a Comment