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For high performance training sets – those which challenge your technical and fitness together – it is very important to the training effect that rest between repeats is just enough and not too much.
For most main sets in this training plan (not including your Warm Up and Cool Down and Skills Practice), aim for 15 to 20 seconds of rest between repeats. At most, allow no more than 25.
There may be physiological, age-related, respiratory injury, or illness that may require you to use longer rest intervals, but keep in mind that some amount of stress upon the metabolic system must be sustained in order for there to be a growth effect from the training.
Send Off Times
When swimming 25s, 50s, 75s or 100s, you need to time your send offs on some interval of 5 seconds – something you can locate quickly for the next repeat.
If you are swimming 25s and those take about 26 seconds you may add 19 seconds rest and make your send off every 40 seconds
- 40 second send off = 26 seconds swim + 19 seconds rest
If you are swimming 50s and those take 63 seconds you may add 17 seconds rest and make your send off every 1 minute 20 seconds.
- 80 second send off = 63 second swim + 17 second rest
If you are swimming 75s and those take 1 minute 19 seconds you may add 21 seconds and make your send off every 1 minute 40 seconds. 16 seconds may be too little rest for 75s.
- 1min 40sec send off = 1min 19sec swim + 21 second rest
Purpose Of Limited Rest
When rest is strictly limited, it will limit what you can successfully accomplish in the set – and that is an intended part of the development process that builds your neural strength within a very specific range of metabolic stress required in sprinting. You will measure how many repetitions you can successfully complete within the constraint of the assigned rest interval. The failure point under this limited rest condition is the kind of failure you need to encounter to get the training effect intended.
If you allow yourself more rest then you will be able to accomplish more of the work, but your metabolic system will have shifted into a different mode to do it, and this will not serve your needs in sprint work. The effectiveness of this training plan depends on your compliance with these limited rest intervals.
This will require honesty and self-discipline to comply with the requirements of the assignment and accept the results, even if those initially seem disappointing. But these self-limiting conditions will develop your sprint capabilities far better than if you compromise the requirements.
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