Level
I
The
first level requires the simplest of math skills and usually can be
mastered by the beginner in his or her first workout.
Straight Sets
Example:
10 x 50 yards on 1:00
Explanation:
10 - number of repetitions (repeats)
50 yards - distance of each repetition
1:00 - interval for each repetition (swim +
rest)
The most
basic type of interval training is the straight set. During a
straight set, the distance per repetition and the interval per
repetition remain constant.
In this
example, the swimmer completes a 50-yard swim 10 times, leaving on
an interval of 1:00. This means that if a 50-yard swim is completed
in :45, a 15-second rest period will follow.
In
pace clock lingo, each 50-yard swim will begin "on the top" in this
set. This slogan is derived from the second hand pointing upwards
to the "0" or "60" on the clock.
Fixed Rest Sets
Example: 4 x 200 yards with :30
rest
In a
fixed rest set, the amount of rest following each repetition will
be the same, regardless of swimming speed. In the above example,
the swimmer completes four repetitions of 200 yards, resting :30
after each. This interval structure may be less demanding as it
avoids the "deadline" of a straight-set rest interval.
Timed Swims
Example: T-20
While most
swimmers chart progress through a workout by measuring distance, an
alternative way is to measure with time. Choose a specific time
period and swim continuously for that duration. A "T-20" would mean
swimming continuously for 20 minutes.
Level
II
Once
the basics of elementary school are mastered, the swimmer moves to
slightly more complex pace clock skills involving memory work, and,
occasionally, some tricky addition and subtraction.
Advanced straight sets
Example: 12 x 50 on
:55
Like
the straight set in Level I, the swimmer leaves each 50 on a fixed
interval. But unlike the previous example of an interval of 1:00,
the swimmer leaves on a different send-off time each repeat. For
this set, the swimmer leaves "on the top" for the first 50, on the
55 for the next, then the 50 and so on. The swimmer can simply
subtract five seconds from the previous send off time to determine
the current send-off time. Particularly tricky on this type of set
is determining the swim time, since the swimmer is leaving on a
different number with each repeat.
Variable rest sets
Example: 4
x 150, rest :30, :20 and :10
In a
set of 4 x 150, there are three rest periods within the set. In a
variable rest set, the amount of rest between repeats varies. In
the above example, the rest decreases through the set. Attempting
to swim the same time on each 150 while the rest decreases can be a
challenging set. An alternate way to devise a variable rest set
would be to increase the amount of rest through the set.
Broken Swims
Example: Broken 200 as
50-25-50-25-50, resting :15 per break
Broken
swims are often race distances divided into smaller increments with
rest periods after each segment. In the above example, a 200 is
divided into a series of 50s and 25s. With four rest breaks at :15
apiece, the total rest within the swim is 1:00. To obtain the
actual 200 time, subtract 1:00 from the total swim + rest time.
Level
III
Level III sets are more demanding than those practiced in
"high school," and most require keeping track of swim and varying
interval times simultaneously.
Descending Interval
Example: 6 x 100, starting on 2:00
and descending the interval :05 per repeat
In this
example, the first 100 is swum on a 2:00 interval, the second is on
1:55, the third on 1:50, and so on. Swimming at an even pace
through the set will result in decreasing rest by :05 per 100. Here
is the breakdown of send-off times:
<
Rep # = repetition number
Send-Off = repetition starting time, cumulative time of set
SHP = second-hand position
Int = interval, swim + rest duration of
repetition
|
Rep
|
S-O
|
SHP
|
Int
|
|
1
|
0:00
|
0
|
2:00
|
|
2
|
2:00
|
0
|
1:55
|
|
3
|
3:55
|
55
|
1:50
|
|
4
|
5:45
|
45
|
1:45
|
|
5
|
7:30
|
30
|
1:40
|
|
6
|
9:10
|
10
|
1:35
|
Ascending
Intervals
An
ascending interval set is the opposite of a descending interval
set. The first 25 is on :30, the second on :35, then :40, etc.
Pyramid intervals
Pyramid
intervals are sets that combine descending and ascending intervals.
For example, a pyramid set might consist of 7 x 150 on intervals of
2:20, 2:30, 2:40, 2:50, 2:40, 2:30 and 2:20.
Level IV
Descending interval/Descending times
Example: 50s starting on 1:00, descending interval by :01 per 50
until failure.
Also, descend times by :01 per 50.
This
challenging set involves reducing the interval until the swimmer is
unable to complete a 50 within the allotted interval time. The
first 50 would be on a 1:00 interval, followed by a 50 on :59, then
:58, :57, etc. It is helpful to determine the send-off times in
advance and to post them at the end of your lane. Even more
challenging is figuring your time on each 50 within this type of
set, attempting to descend times evenly through the set.
Ladders
Example:
300, 275, 250, 225, 200...25 on :35 per 25
yards
Some
ladders can be easily followed (300 on 6:00, 200 on 4:00, 100 on
2:00). But others are not so easy. In the above example, the stated
interval is "35 seconds per 25 yards." This means that for 300
yards, the interval would be 12 lengths x 35 sec = 420 seconds, or
7:00. Then, the interval for the 275 would be 11 x 35, or 385
seconds, or 6:25. Rather than multiplying for each repeat, simply
subtract 35 seconds from the previous interval. But don’t
forget your previous send-off time.
Like any
other skill, using the pace clock takes practice in order to
master. Don’t give up and don’t rely on others to do
the work for you. In the long run, you’ll be a smarter and
more motivated swimmer if you understand the pace
clock.
Example: 8 x 25, starting on :30 interval, ascending by
:05
In any pool, be aware of the location of the pace
clocks. If you cannot see the clock ask your coach to reposition it
so that you can.
