Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a kick set that builds into some pretty intense work for the legs. The set has pairs of a longer distance (either a 400, 300, or 200) and sets of shorter distances that work on descending and holding kick intensity:
400 kick negative split on 6:40
6 x 75 kick, desc 1-3, 4-6 on 1:15
300 kick negative split on 5:30
6 x 50 kick desc 1-3, hold 4-6 on :55
200 kick FAST on 4:00
8 x 25’s kick FAST on :30
1 x 100 kick ALL OUT
The second half of the set is pretty much all out kicking, so make sure to have intervals that reflect the intensity and give your swimmers enough rest to put up fast repeats. The example above ascends from a 1:40 per 100 base at the beginning of the set to 2:00 per 100 by end, but depending on your need you may want to adjust to give more (or less!) rest at the end of the set. Happy swimming!
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