The structure of a guided workout
Workouts have as few as three sets, with a warmup, main set, and warm down, or as many as six, adding in a drill set, pre-main set, and post main set. As you begin each set, there is a cue that informs you which set you are about to begin, as well as an overview of the set.
Types of Sets
Warm-Up - is a set that is focused on preparing the swimmer for the entire workout. Warm-up sets can vary in length and intensity, based on the structure of the whole workout.
Drill - A drill set is a specific type of set that is focused on technique. Drills are intended to help improve stroke technique as part of skill development. Drill sets can incorporate more than one drill at a time and can vary in length and intensity. Drill sets can also be done with equipment such as fins or a snorkel to aid the swimmer in performing the required drill, however this is not a requirement.
Pre & Post Main Sets – Pre and post main sets are supplementary to main sets, providing additional focus on the workout’s intent. These sets can include equipment, pulling, and kicking, often to prepare for or reinforce the focus of the main set.
Main Set - The main set in a workout is its main focus. The main set can vary in length and intensity and could have a range of different pieces of equipment, rounds, intervals, pulling, and kicking.
Warm Down - Warm Down is a set that is focused on the recovery of the body after the main portion of the workout. Warm down sets can vary in the amount of length and intensity, based on the structure of the whole workout.