Commit Swimming Set Of The Week: High Intensity Kicking

Photo Courtesy: Delly Carr / Swimming Australia Ltd.

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Welcome to Swimming World’s Set of the Week sponsored by Commit! 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

Rest 1:00

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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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. Luke John

    Brandon McManus, is that you?

    • Brandon McManus

      Lol I’m not sure?!?! Is it??? It’s a kick set too. Which by the way looks brutal

    • Luke John

      I didn’t read it I just saw your pic lol. Looks like you’ve been hittin the weight room