Timur Beletski

Aerobic sets

Aerobic sets are swum at a comfortable to moderately hard pace, where your body primarily uses oxygen to produce energy. The goal is to build endurance, improve technique under fatigue, and increase your overall fitness.

Characteristics:

Intensity: Easy to moderate (about 60–75% of maximum effort)

Breathing: Controlled; you can usually speak in short sentences after finishing a repeat.

Rest: Short to moderate (10–30 seconds between repeats)

Duration: Long continuous swims or multiple repeats

Benefits:

Improves cardiovascular fitness

Builds endurance

Helps you recover between harder workouts

Reinforces efficient technique

Threshold sets

Threshold sets are swum at or just below your lactate threshold—the fastest pace you can sustain for an extended period without lactate accumulating rapidly. These workouts feel "comfortably hard."

Characteristics:

Intensity: Moderate to hard (about 80–90% of maximum effort)

Breathing: Heavy but controlled

Rest: Very short (5–20 seconds)

Pace: Consistent throughout the set

Benefits:

Raises the speed you can maintain aerobically

Improves endurance at race pace

Increases resistance to fatigue

Especially useful for middle- and long-distance swimmers

#swimmingcoach
#swimming
#swimmingtraining
#swimmingtechnique