KIOKOP Recovery Guide
Swimming Sets: Record Rest as Well as Distance
Understand the difference between swim rest and send-off intervals, with a worked timing example that makes your session log easier to compare.
Quick summary
- Write pool length, repeat distance and timing format.
- Distinguish a fixed send-off from rest after each finish.
- Use the actual interval in comparisons rather than distance alone.
Table of contents
The same distance can describe two different sets
Writing that you swam several repeats of one distance leaves out a large part of the session. Did each repeat begin at a fixed time, or did you rest for a set amount after finishing? Did the rest change as your swimming time changed? These details determine how the set was organized and what you can reasonably compare next time.
US Masters Swimming distinguishes a send-off interval from a rest interval. A send-off measures from one start to the next; a rest interval begins when the swim finishes. Learn which instruction the coach or workout means before pushing off. The notation should clarify the task, not become a reason to rush through a misunderstood schedule.
Write the timing in words before abbreviating it
For a fixed send-off, record the start-to-start time and the swimming time when useful. For a fixed rest, record the pause after each repeat. Include the pool length and whether distances are in metres or yards. A change of pool or stroke can make two superficially identical entries different. Note any alteration agreed with the coach rather than logging the printed set as if you completed it unchanged.
Use a pace clock or permitted timing method you can read without disrupting the lane. If you lose track, ask at the wall and rejoin through the coach's instructions; do not invent a start that cuts across the lane order. When recording total session time, include transitions and pauses where relevant. Keep the log concise enough to use: repeat distance, number completed, stroke, timing format and one observation about whether the set matched its intended purpose.
An example: a send-off and a fixed rest are not interchangeable
Consider an illustrative 100-metre repeat starting every 2 minutes 30 seconds. If the swimmer finishes in 2 minutes 10 seconds, 20 seconds remain before the next start. If the next swim takes 2 minutes 20 seconds, only 10 seconds remain. The send-off stays fixed while the available rest changes. These numbers explain the arithmetic; they are not a recommended pace or program.
Now consider the same distance with a fixed 20-second rest after finishing. A 2-minute-20-second swim would lead to the next start 2 minutes 40 seconds after the previous start. That is a different schedule. Write the distinction in the log so a later session is not judged faster merely because it used less rest or fewer completed repeats. If the planned interval does not fit your present swimming or lane arrangement, ask the coach for an appropriate adjustment and record what you actually did.
Let the training record end with the pool session
Once the set and its timing are recorded, the rest of the evening can be simpler. KIOKOP PRO compression boots offer optional full-leg air compression after the kicking and turns of swimming, during a dry seated period at home.
Fit the boots as directed and start a program with the controller. Their compression sequence handles the leg-care routine without continuous manual repositioning. This gives you a convenient post-pool option after changing, unpacking and noting the actual session, rather than adding another timed performance task to the day.
Frequently asked questions
Is a 20-second rest the same as a fixed send-off?
No. Rest begins after you finish. A send-off is start-to-start, so the rest remaining depends on how long the swim took.
What should I log if the coach changes my set?
Record the distance, repeats and timing you actually completed, plus the change. That preserves a useful comparison without pretending the printed workout was unchanged.
Related reading
- Compression Boots for Athletes: Who Should Use Them and What to Look For
- How to Use Compression Boots After Training: A Simple Recovery Routine
Sources and product information
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