Commit Swimming Set Of The Week: 40 x 25’s Kick Set

Photo Courtesy: Robert Hanashiro-USA TODAY Sports

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Welcome to Swimming World’s Set of the Week sponsored by Commit! This week’s set is a simple kick set that is a great way to end a practice. Take a look at the set below and the description that follows:

40 x 25 kick on :25 → every 5th rest on the wall

This is a simple set of 40 x 25’s, all kick, on :25. While :25 may be a good fit for your team, if it isn’t choose an interval that gives them no more than :05 rest but still allows them to make each 25.

Every 25 of this should be as fast as your swimmers can go without blowing up as they move through the set. The one saving grace is that every 5th 25 is just a rest on the wall (so the set really ends up being 32 x 25’s). This should give your swimmers the confidence to really get after the 25’s despite the short interval.

To make the set more challenging, you can increase the amount of work by making every 8th 25 or even every 10th 25 a full rest, allowing you to bring the set back multiple times a season to use as a gauge on your athletes’ kicking fitness. Happy swimming!


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Commit Swimming builds innovative software for our sport, bringing 21st-century tech to swimming.

Every dang day Commit strives to improve technology in swimming, pushing the boundaries of what has been done before. For far too long swimming software has lacked creativity and simplicity. It is our goal to change that by delivering products that dazzle you with their simplicity and elegance.

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All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.


  1. Naruto Shimoie


  2. avatar
    Jay bora

    That’s really good

  3. John Guy Smith

    How many days do I have?