The purpose of test sets for anaerobic power is to evaluate changes in an athlete’s rate of anaerobic metabolism. A small number of very short repeats should be used so that acidosis and its slowing effects on anaerobic metabolism will not cause interpretation errors.
The best repeat distances are 25 and 50 m. The whole set should be between 100 and 300 m in length. The rest intervals should be long to allow for the elimination of much of the lactate that is produced during each swim. It’s better if you use send off times of 2 to 3 min between 25s and 2 to 5 min between 50s. Athletes should be encouraged to swim easy during the recovery periods between repeats to assist in clearing their muscles of lactic acid. Some examples of repeat sets for monitoring changes in anaerobic power are 8 x 25 m on a send off time of 3 min and 6 x 50 m on a send off of 4 min.
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