Commit Swimming Set Of The Week: Leave Your Legs Shaking

Photo Courtesy: Erich Schlegel-USA TODAY Sports

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Welcome to Swimming World’s Set of the Week sponsored by Commit! This week’s set is an aerobic kick/swim set that is great in either long course or short course.

300 as 50 kick/50 sw on 5:00
4 x 150 (2 on 1:50, 2 on 2:00)
300 as 100 kick/100 sw on 5:30
4 x 150 (3 on 1:50, 1 on 2:00)
300 kick as 100 kick/50 sw on 5:30
4 x 150 (4 on 1:50)
300 kick fast! on 6:00
*all kick is fast

The set alternates between 300’s with a kick focus and sets of 4 x 150’s whose intervals drop with each successive round. Adjust the intervals as you need to challenge whatever group you’re working with, but make sure the fast 150 interval has them working at a high end aerobic level with no more than 10 seconds of rest.

All of the kicking within the 300’s should be fast while the swimming can be at a moderate, active recovery pace. The set ramps up in intensity pretty quickly and is a great way to push swimmers to work on their leg endurance and develop a strong finishing kick in their races. Happy swimming!



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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. avatar

    Should 300 as 100 kick/100 sw on 5:30 be 300 as 75 kick/75 sw on 5:30?

    • avatar

      Without the board.