Commit Swimming Set Of The Week: Logging Miles

Photo Courtesy: Griffin Scott

Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a longer distance freestyle set. Totaling 4,500 yards or meters, this can be a hefty main set to help build capacity early on in the season or during a heavy training period.

400 + 200 + 1 x 100
400 + 200 + 2 x 100
400 + 200 + 3 x 100
400 + 200 + 4 x 100
400 + 200 + 5 x 100

*400 = negative split, option to pull
*200 = descend each round
*100 = fast! (choose an interval that gives swimmers :05 – :10 rest)

The intervals will obviously depend on your group’s needs, but the 400 should be at a moderate aerobic level, with the 200 on a slightly easier interval and the 100’s on an interval where your swimmers only get between 5-10 seconds rest. Happy swimming!

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Abdelhafid Ait Kaci

5 years ago

the rest time between each series

AfterShock

5 years ago

Pull the 400s? Yeah, twist my arm.