{"id":67800,"date":"2022-02-04T12:00:00","date_gmt":"2022-02-04T11:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/uncategorized\/3-sets-to-try-out-before-you-decide-to-hang-your-swimsuit-up\/"},"modified":"2022-02-04T13:46:03","modified_gmt":"2022-02-04T12:46:03","slug":"3-sets-to-try-out-before-you-decide-to-hang-your-swimsuit-up","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/training-technique\/3-sets-to-try-out-before-you-decide-to-hang-your-swimsuit-up\/","title":{"rendered":"3 swim sets to try out before you decide to hang your swimsuit up!"},"content":{"rendered":"<p>Training is like a dish served in a Michelin-starred restaurant: it must contain ingredients that make it appetising and enjoyable for even the finest palates.<\/p>\n<p><strong>To make a training session really tasty, it must include three basic ingredients:<\/strong><\/p>\n<p><strong>1.<\/strong> <strong>It must be challenging.<\/strong> It must put you to the test physically, mentally, technically and tactically.<\/p>\n<p><strong>2.<\/strong> <strong>It must involve a progression.<\/strong> It must become more difficult as you go on, in terms of speed, breathing rate, rests and number of reps.<\/p>\n<p><strong>3.<\/strong> <strong>It must make you swim faster in a race.<\/strong> Training must really make a difference to your performances.<\/p>\n<p><a href=\"https:\/\/www.arenasport.com\/en_row\/women\/equipment\/swim-goggles.html\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-90175 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2016\/02\/3_sets_blog.jpg\" alt=\"arena swim goggles\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2016\/02\/3_sets_blog.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2016\/02\/3_sets_blog-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2016\/02\/3_sets_blog-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<h2>Here are 3 swim sets to try out before you hang your swimsuit up!<\/h2>\n<h3>1. 50\/100\/50<\/h3>\n<p>This swim set is a real killer and teaches you how to swim fast with only short rests. It should be performed as follows:<\/p>\n<ul>\n<li>50 m swum in your own stroke starting out of the pool on\u00a01:00 minute at 100 metres pace.<\/li>\n<li>100 m swum in your own stroke starting in the pool on\u00a02:00 minutes at 200 metres pace.<\/li>\n<li>50 m swum in your own stroke starting out of the pool on\u00a01:00 minute at 100 metres pace.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Repeat this set 3 times. Then add an extra 50\/100\/50 each week until you can complete 5-8 sets in one single session.<\/p>\n<h3>2. The magic of medley<\/h3>\n<ul>\n<li>4 x 25 <a href=\"https:\/\/blog.arenaswim.com\/en\/training-technique\/the-fantastic-four-or-the-allure-of-the-medley\/\">medley<\/a> (i.e. 25 butterfly, 25 backstroke, 25 breaststroke, 25 freestyle) on 30 seconds<\/li>\n<li>100 medley changing stroke every 25 m on 2:00 minutes<\/li>\n<li>4 x 50 medley, one for each stroke on 1:00 minute<\/li>\n<li>200 medley changing stroke every 50 m on\u00a04:00 minutes<\/li>\n<li>4 x 100 medley, one for each stroke on\u00a02:00 minutes<\/li>\n<li>400 medley changing stroke at 100 m on 8:00 minutes<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>This set is really tough and only recommended for experienced swimmers.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-90183\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2016\/02\/3_sets_blog_2.jpg\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2016\/02\/3_sets_blog_2.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2016\/02\/3_sets_blog_2-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2016\/02\/3_sets_blog_2-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3>3. The horrible 100s<\/h3>\n<p>Even the name of this set is rather frightening and it really is a nightmare for lots of swimmers. It is a very simply \u201cdesigned\u201d set but, if performed properly and at maximum effort, it is extremely hard to complete.<\/p>\n<p>It consists of 6 x 100 m swum in your own stroke on 6:00 minutes \u2026 all performed at top speed and just 3\/5 seconds slower than your personal best.<\/p>\n<p>You can perform these swim sets in any order you like. Order may be important but execution is much more so.<\/p>\n<p><strong>Even the very best training set will not help you achieve your goals if performed badly.<\/strong> So try and swim your very best at maximum effort.<\/p>\n<p>More swim sets on <a href=\"https:\/\/www.arenaswim.com\">arenaswim.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Training is like a dish served in a Michelin-starred restaurant: it must contain ingredients that make it appetising and enjoyable for even the finest palates. To make a training session &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":90175,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10090],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 sets to try out before you decide to hang your swimsuit up!<\/title>\n<meta name=\"description\" content=\"Training is like a dish served in a Michelin-starred restaurant: here are 3 swim sets to try out before you hang your swimsuit up!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/en\/training-technique\/3-sets-to-try-out-before-you-decide-to-hang-your-swimsuit-up\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 sets to try out before you decide to hang your swimsuit up!\" \/>\n<meta property=\"og:description\" content=\"Training is like a dish served in a Michelin-starred restaurant: here are 3 swim sets to try out before you hang your swimsuit up!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.arenaswim.com\/en\/training-technique\/3-sets-to-try-out-before-you-decide-to-hang-your-swimsuit-up\/\" \/>\n<meta property=\"og:site_name\" content=\"The arena swimming blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/arenawaterinstinct\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-02-04T11:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-02-04T12:46:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2016\/02\/3_sets_blog.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"arena coaches\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:site\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"arena coaches\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/training-technique\/3-sets-to-try-out-before-you-decide-to-hang-your-swimsuit-up\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/training-technique\/3-sets-to-try-out-before-you-decide-to-hang-your-swimsuit-up\/\"},\"author\":{\"name\":\"arena coaches\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/91c21c5610edd50a7a1df7dd9794cc76\"},\"headline\":\"3 swim sets to try out before you decide to hang your swimsuit up!\",\"datePublished\":\"2022-02-04T11:00:00+00:00\",\"dateModified\":\"2022-02-04T12:46:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/training-technique\/3-sets-to-try-out-before-you-decide-to-hang-your-swimsuit-up\/\"},\"wordCount\":399,\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"articleSection\":[\"Training &amp; 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