Was having a debate and need some insight. When working through a swim set, what is the proper rest in the following workout between sets? Do you follow the prescribed rest from the set you are finishing? Do you follow the prescribed rest from the upcoming set? Do you rest a different amount of time that is not prescribed in the details of the workout?
OK great. Is there a pseudo standard that coaches might use? Or some range? Like 1-2 minutes. Or should it be more like 30-45 seconds? Or maybe it's whatever you need to accomplish the work prescribed in the next set.
An easy answer will be, if using RPE, start the next set as soon as you feel RPE 2 or 3... Calculating recovery heart rate often could also give you a hint of how much rest you need between sets. This should go lower the fitter you get...1-2 minutes sound reasonable for most people, apart from near maximal/maximal efforts. Hope this helps, Nik
First of all I hope you actually pick a consistent interval in each case here and not try and count 45 seconds or 15 actual seconds of rest. Like if you are doing 200's on the 3;03 you are going on 3;45/50. I hope the rest is just a guide to hitting a certain interval.
As to rest, well in most actual masters workouts there will be some amount so the coach can explain what is coming next and how you should proceed. I swim on my own and I actually take no rest between most sets, just use the interval I was using in the set. If it is 10x100 @1;30 base, then 5x100 Kick @ 2;00, It is just the amount of time from the last swim to 1;30 and then the kicking starts.
Swimming alone can suck sometimes, well not suck but you need to play little mind games to keep it fresh. So I just try and see how many yards I can get in a certain amount of time, so time between sets becomes like a transition in triathlon, always on the clock.
Really no set rule, depends on the situation and if you have something cool to talk about on the wall with your lane mates...