TritonWear is the proud sponsor of the Set Of The Week.
This week’s TritonWear Set Of The Week is a grueling free set that puts the challenge and accountability entirely on the swimmers. The set is pictured below:
Photo Courtesy: Evan Dulaney
Essentially, the set is two pyramids, where you have to climb up the pyramid and back down. It can also be interpreted as a circle set, where you begin at the 50 and go around clockwise and complete each distance. The order of distances goes: 50, 100, 200, 300, 400, 500, 400, 300, 200, 100, 50 (swam two times). Everything is on 10 seconds rest, so the rest stays at a constant throughout the set.
The first challenge is the volume of the set itself. It’s a 5200-yard workout with short rest. That alone requires a fairly demanding aerobic base. But, the next wrinkle in the set is speed. The longer the distance, the faster the swim must be. The 50s are relatively easy, while the 500s are all out. For reference, here’s how everything should be swam with effort levels in parentheses:
50 – moderate (75%)
100 – moderate/cruise (75-80%)
200 – cruise (80-85%)
300 – cruise/fast (85-90%)
400 – fast (95%)
500 – all out (100%)
With no set time intervals, it’s up to the swimmers to challenge themselves. The ball is in their court. Here, you’ll find out which of your swimmers have the intrinsic mindset to push themselves in practice. It helps in teaching them integrity and accountability as well. There’s no pressure of making a time interval or cycle, so how hard can you push yourself? Without the pressure, some swimmers may thrive in this type of set.
The set is undoubtedly tiring, particularly during the second time through of the pyramid. It’s a great set for distance trainers, especially, but is also a terrific endurance workout for non-distance swimmers. Give the set a try and see who steps up to the challenge!
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TritonWear, the company that created unique technology capturing 15 key performance metrics for swimmers and coaches to achieve better results, extended its Holiday Sales Campaign until Jan 8th.
To take advantage of the discount, you have to use the holiday discount code: HOLIDAY.
More About TritonWear
At TritonWear we strive to make superior athletes by enabling coaches to be as efficient and effective as possible. We do this in three ways:
- Saving coaches time so they can work more with each athlete
- Providing real-time performance information from all athletes
- Tracking performance over time for effective goal management
The Triton automatically calculates 15 key performance metrics including splits, stroke count, stroke rate, DPS and more allowing coaches to spend all of their time focusing on technique improvements instead of grabbing splits and stroke rates while giving peace of mind that the data will be there when they need it. Both coaches and swimmers can stay on track towards their seasonal and long-term goals by comparing test set performances over time to help flag weaknesses in their stroke or fitness.