A swimming set is the plan for a swimming session. The sets below were originally suggested as Christmas swimming sets for when the club was not training but may also be a useful as a guide to the kind of training the club does. The Glossary of Key Terms should be consulted if terms are unfamiliar.
A session starts with a warm-up, covering a variety of strokes. This is followed by the main set, which is the focus of the session. At the end there is a swim down. The warm up and swim down are intended to be swim at a fairly relaxed pace, while the main set may be quite intense.
The sets use standard swimming notation, describing the stroke to be swum, the distance, how many repetitions are to be done and the turnaround. So for
example 10x100 FS on 2:30, means swim 100m freestyle 10 times in a row, each 100 starting 2 minutes and 30 seconds after the last one. The turnaround allows for some rest, so in the example swimmers would be expected to take less than 2:30 to swim each 100. The rest may quite short in sessions aimed at improving endurance and long in sessions aimed at improving speed.
The swimming set is adjusted according to the speed of the swimmers in the lane. Swimmers in faster lanes will either swim on tighter turnarounds or cover more distance in the same turnaround. 10X100 FS on 2:00/2:15/2:30 for example gives three possible turnarounds.
Within each lane swimmers arrange themselves in rough order of speed, which may depend on the stroke being swum. Each swimmer should set off 5 seconds after the previous swimmer. If you find yourself regularly catching the swimmer in front of you, then you can ask to swap positions. If you wish to overtake the swimmer in front of you, then tap on their toes and they should give way at the end of the length.