Commit Swimming Set Of The Week: High Intensity Kick Set

Photo Courtesy: Kevin D. Liles-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 high intensity kicking set. Take a look at the set below and the description that follows:

4 x 100’s kick last 25 fast on 1:50

4 x 25’s kick all out on :45

3 x 100’s kick negative split on 1:50

4 x 25’s kick all out on :40

2 x 100’s kick last 75 fast on 1:50

4 x 25’s kick all out on :35

1 x 100 kick all out on 1:50

4 x 25’s kick all out on :30


This set is essentially a descending ladder that alternates between 1-4 x 100’s and 4 x 25’s. All of the 100’s should be on the same interval (the example above uses 1:50 as a standard, but use whatever is appropriate for your team) while the 25 interval descends by :05 with each repeat.

As you can see above, each successive repeat of the 100’s adds a 25 of fast kicking while also taking away one repeat. The interval should remain the same to (hopefully) give your athletes more rest as the intensity of each round of 100’s increases. The 4 x 25’s between each round of 100’s are all fast, with the interval descending to challenge them to maintain that high intensity on less rest.

The set culminates with 4 x 25’s all out kicking, a single 100 all out kick, and another round of 4 x 25’s all out kicking. This is a great set to use with your sprinters to really work on sustained high intensity kicking to help them finish their 100’s and 200’s. Happy swimming!


Commit Swimming’s Mission

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.

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Swimming Pool Lovers
6 years ago

bees knees :p

Debbie Dunn Fish
6 years ago

Nick Husson, save it for off season! It’s a keeper

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