The Benefits of Doing That Same Set Every Week

Photo Courtesy: Robin Sparf

By Emily Messina, Swimming World College Intern.

During practice, there are many different variations of sets and a lot more to focus on than just going back and forth across the pool. It is nice to experience a variety of sets that concentrate on various drills and race techniques over the course of a season. We learn what we are capable of, what we like, and what our coach likes.

Sometimes, however, we do find that certain sets or even whole practices get repeated, either because they are seriously helpful or because there actually aren’t unlimited ways to write a practice.

Every Thursday at The Catholic University of America (CUA) you will find the swimmers getting ready to complete the exact same set they did the week prior…and the week before that, and the week before that. Now, you might think this is exceptionally boring and redundant. Except that it isn’t viewed that way at all. It is alluring and motivating and frustrating and satisfying all at the same time.

So here’s how it works:

We swimmers come to practice knowing full well what we are in for that day. Each group, sprint, mid-distance, and distance, begins with a dryland routine that lasts for 20-30 minutes depending upon the group.

There is a sign with the different practices hanging up on the wall, and while referenced a bit initially, these sets quickly becomes a force of habit. Then, sticking with their group, athletes embark on the swimming portion of the practice as designed by Head Coach Paul Waas.

There is a separate practice for each aforementioned distance. With very little prodding from coach, everyone gets in and begins. The sets are designed so that everyone can focus on race strategy or pacing techniques or speed work.

“I think it definitely helps with race strategy,”Catholic University senior Peter Duval states. “Doing the same set allows you to learn how your body reacts in certain situations and, therefore, work on specific aspects of the race– i.e. that third turn in a 100 or timing your burst in a longer race.”

So what is it that makes this day so valued and comfortable?

While the whole team is doing relatively the same thing, everyone is individually focused. It is a chance to try new things in a training setting or settle into an effective approach. It is an opportunity to set goals during practice and to mark your progress every week.

“Having a recurring practice with sets related to my events is great!” CUA senior Joe Cihak says. “It serves as an indicator of where I am in the season and helps me reflect on what times I should be hitting during meets.”

Most swimmers are careful not to fall into an unproductive routine, changing it up by mixing in strokes or racing against teammates. Overall, my fellow swimmers, and myself, really enjoy the repetitive nature of the set, because we feel it allows us to focus in on the specifics of our races and analyze where there is room for improvement.

Photo Courtesy: Emily Messina

The wonderful thing about repeating the same set weekly? Whether you rise to the occasion or sometimes fail to reach your goal, that set will once again be waiting for you to master it the following week.

Here are the sets CUA groups do each week:

Sprint Group

300 Swim

12x25s parachutes ALL OUT on 1:00

300 Swim

6x25s from a dive (odds-underwater-FAST/evens- fast to breakout, then easy)

300 sidekick 12-6-3 by 100

12x25s ALL OUT on 1:00

300 surf scull/kayak

4x75s DPS on 1:20

Mid-D Group

500 Swim

6x75s on 1:10

50 build/25 DPS (Odd-stroke/Even-free)

4x200s (Odds- Perfect Stroke 75%/Evens- 50 build) 10 sec rest

2x75s FAST, 10 sec rest

6x75s pull on 1:10 (5-3-1 breaths by 25)

4x100s (Odds- perfect stroke-75%/Evens- 50 build, 10 sec rest)

50 FAST

300 sidekick 12-6-3

3x100s on 1:35 DPS

Distance Group

800 Swim

300 kick

6x50s on :45 (Odds- build/Evens- pace)

15x100s Descending Intervals

300 Pull (Breathe 7-5-3 by 100)

300 sidekick 12-6-3

6x50s on :45 (Odds- build/Evens- pace)

300 easy

All commentaries are the opinion of the author and do not necessarily reflect the views of Swimming World Magazine nor its staff.

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Irene Hisham

7 years ago

Edwina Ed….Clement David….Ismail Abdul Latif…

Sarah St John-Mosse

7 years ago

Hannah St John-Mosse

Donielle Derington Underwood

7 years ago

Madison Underwood