Swimming

What's the best kick set you have delivered?

The ultimate kick set: Unleashing speed with strategic intervals!

Best cakes that I've done. Twelve ones three-on-two, 10 3 on 2 minutes, 30 153 and 140. I've seen descending, turnaround Times. Best effort. My fastest, three with my last three on a weight, when a weight 1073 talking with the board. Yeah, really good stuff like that.

I've done a variety of cakes, from 3-tier with 2 minutes descending, turnaround times, to 10 3-tier with 2 minutes, 30 153 and 140. My best effort was a 1073 weight cake with a 3 tier and last 3 on a weight.

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The best kick set I have delivered includes twelve 100s on a 3-on-2 interval, 10 minutes of 3-on-2, 30 50s on a 1:53 interval, and 140 25s on a 1:40 interval. It involved descending turnaround times and required maximum effort. One of my fastest sets was three 100s with my last one on a weight, achieving a time of 1:07. It was a challenging and rewarding experience.

How can you quickly remove lactate in between sets? After main set? After practice?

Aerobic Swimming: The Key to Quickly Remove Lactate

A great question. Now, this is very, very simple, Jake. Even after a race as well, you want to do aerobic swimming 50 below, 40 below a few speed spikes to remove lactate. Swimming slow and swimming easy will not do anything. Yeah get things moving again. Then do a little holding set. Two 100s aerobic. Flush it out. Remove it. Get rid of it. Done. I think that's really, really important. People forget that you have to do and get the heart rate going to remove lactate from your body, otherwise it will just sit there. And people think just going easy will remove it, it doesn't. You have to do something activating. So for me, I'll do 200 swim after a race, easy. Two 100s aerobics freestyle at 1:30. A short course meters. A 1.101, 100 kick. Repeat that twice, and you're done. So never forget to do aerobic swimming.

After a race, it is important to do aerobic swimming to remove lactate from the body. Do two sets of 100 meters aerobic freestyle at 1:30 each and 100 meters kick, then repeat twice.

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To quickly remove lactate in between sets, after a main set, or after practice, it's important to engage in aerobic swimming. Simply swimming slow and easy will not effectively remove lactate. You need to get your heart rate up and get things moving again. 

One approach is to do a few speed spikes, such as 50s or 40s, to activate your body and remove lactate. After that, incorporate a holding set of two 100s of aerobic swimming to flush out and eliminate the lactate. This helps to get your heart rate going and effectively remove the lactate from your body.

For example, after a race, you can try an easy 200 swim, followed by two 100s of aerobic freestyle at 1:30 pace (for short course meters). Then, do a 100 kick. Repeat this sequence twice, and you're done.

Remember, the key is to engage in aerobic swimming and get your heart rate up to effectively remove lactate from your body.

What are some VO2 max sets that you like?

Intense VO2 Max Sets: 400-200-100 Aerobic, Threshold, and VO2 combos!

VO2 max sets we like is-- oh, we did one, and it was 400 aerobic, two 200s of threshold, 100 VO2, three in aerobic, 2 2 at threshold, 2 1s at VO2 2 in aerobic, 2 2 threshold, 3 1 CO2, 100 aerobic, 2 2 threshold. 4 1 CO2. The VO2 we always try and hit, like one course, middle of a hundred of a-- middle hundred of a 200, so freestyle would be is like 53, 52. And then fly, it's like 58, 57. So it's hard but it's good though. I think that's what's going to make an athlete stronger doing that. We should [INAUDIBLE] with my old coach, and it was 425, no 25, 50, 75, 100. At VO2, do 25, 250s, 225, 2 1s, 3 3 3 3, 4 4 4 4 and that was a killer.

We like to do sets with 400 aerobic, two 200s of threshold, 100 VO2, three in aerobic, 2 2 at threshold, 2 1s at VO2, 2 in aerobic, 2 2 threshold, 3 1 CO2, 100 aerobic, 2 2 threshold and 4 1 CO2. We focus on hitting 53-52 for freestyle and 58-57 for fly during the VO2 portion. Our hardest set is 425, 25, 50, 75, 100, at VO2 do 25, 250s, 225, 2 1s, 3 3 3 3, 4 4 4 4.

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One VO2 max set that we like is as follows: 400m aerobic, followed by two 200m sets at threshold pace, then 100m at VO2 max intensity. After that, three sets at aerobic pace, followed by 2 sets of 2 minutes at threshold pace, and 2 sets of 1 minute at VO2 max intensity. This is followed by 2 sets at aerobic pace and 2 sets of 2 minutes at threshold pace. Finally, finish with 3 sets of 1 minute at CO2 max intensity, 100m at aerobic pace, and 2 sets of 2 minutes at threshold pace. Another set we used to do with my old coach was 425m, starting with 25m, then 50m, 75m, and 100m at VO2 max intensity. This was followed by 25m, 250m, 225m, 2 sets of 1 minute, 3 sets of 3 minutes, and 4 sets of 4 minutes, which was quite challenging. These sets are designed to push athletes and make them stronger.

What sets would you suggest for 100 m butterfly speed endurance?

Powerful Sets for 100m Butterfly: Building Endurance & Speed!

Hi, Jake. Great question. One of the sets I do for a hundred fly speed endurance would be-- from the blocks-- four 25s, trying to hit a hundred front-end speed, three 35's, and a 50. Probably repeat that two or three times. That's one way of doing it. Or we do the Phelps set. And it's like-- so we do eight 50s as one on, three off as hundred speed, and eight 50s as one on-- no. I think it's 2 on, 2 off at hundred speed. And the last round would be one on, one off at hundred speed. Yeah. It's a good way of doing it. It's just trying to work back in hundred. If you're doing it, like, a hundred paces in, like, there, back, there, back, and you're having no rest-- it's just going to kill you off. So, yeah, that's a good way of doing it. They're my two favorite sessions.

Two of my favorite sets for hundred fly speed endurance are four 25s, three 35s and a 50 (repeated two to three times) and the Phelps set with eight 50s with two on, two off at hundred speed, and the last round being one on, one off at hundred speed.

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For 100m butterfly speed endurance, there are a couple of sets that I would suggest. One option is to do four 25s from the blocks, focusing on hitting maximum front-end speed, followed by three 35s and a 50. Repeat this set two or three times to work on endurance.

Another effective set is the Phelps set. This involves eight 50s with a pattern of one on and three off, focusing on maintaining hundred speed. Then, do another set of eight 50s with a pattern of two on and two off at hundred speed. Finally, finish with a round of one on and one off at hundred speed.

These sets aim to improve your endurance for the 100m butterfly by incorporating specific intervals and maintaining a strong pace. Remember, it's important to avoid overexertion by allowing for adequate rest between sets. These are two of my favorite sessions for building speed endurance in the 100m butterfly.

What’s your favourite lactate set and what do you look for in them?

Take Your Training to the Next Level: Unveiling the Power of Lactate Sets

Favorite one that accepted me is we did one. Last week. Two weeks ago. And it was for 50s as a broken 200. So to animate space and then it was a 75 from a push to admit rate, space something off or fifties 100. Some off. And it's time again for 50s. 100 some elf for 50 and 100. I think it's really important to do that. And I look for that. I look to try and make sure that You know, he's just making getting making Paces easy as I can and to see where I have to water to see how fit I am. See what the numbers are. Sometimes. You can do a lot harder, you can do, you know, a lot of it on short rest. I'm going to repeat that tape. So you can do 31 up, three ones off. Whatever you want to do. It off some often between be trying to get your heart. That's it. As high as you can tolerance the bit different. But race pace is always something we like to do. I'm definitely get the heart rate and I know it was just them going and that's it going. So hundreds is a lot harder than 50s.

I really like doing 50s and 100s to test my fitness and get my heart rate up. It's a lot harder than just doing 50s, but it's worth it to see how far I can push myself.

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My favorite lactate set is one we did recently, about two weeks ago. It involved broken 200s, where we swam 50s with a certain amount of rest in between. We also did 75s from a push, focusing on maintaining a specific pace. Additionally, we incorporated 100s with some rest intervals. This set is important to me because it helps me gauge my fitness level and see where I need to improve. It also allows me to work on maintaining consistent paces and pushing my heart rate to see how well I can tolerate it. Race pace sets are always beneficial, and I find that the 100s are particularly challenging compared to the 50s.

What supplement do you feel is most effective for sprinters and medium distance swimmers?

Top supplements for sprinters and swimmers: protein, beta alanine, beetroot juice

Great question, Khaled. I feel like I use a few things. And I do obviously the 100 and 200. Protein-- supplements in protein is really, really big. And that's massive just for recovery, keeping muscle mass on, actually in taper when you're doing less work you want to keep that muscle mass on your body, for recovery purposes as well. I always have beta alanine, which is kind of helps you buffer lactic acid as well. That's one that's quite important. I think those are the main two I would recommend. Bicarb for the high lactic events I've not even tried that yet. Beetroot juice, always a big one. These are the main few that I can think of. And I'm pretty sure that's it. Yeah, beetroot juice, protein, and beta alanine.

The main three supplements I use are protein, beta alanine, and beetroot juice.

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For sprinters and medium-distance swimmers, there are a few supplements that I find effective. Protein supplements are crucial for recovery and maintaining muscle mass, especially during taper periods when training volume decreases. Beta-alanine is another important supplement as it helps buffer lactic acid. These are the main two supplements I would recommend.

Additionally, bicarbonate (bicarb) may be beneficial for high lactic events, although I personally haven't tried it yet. Another supplement to consider is beetroot juice, which is known to have performance-enhancing properties.

In summary, the most effective supplements for sprinters and medium-distance swimmers would be protein, beta-alanine, and potentially bicarbonate and beetroot juice.

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