Commit Swimming Set Of The Week: Logging Miles

Photo Courtesy: Griffin Scott

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Welcome to Swimming World’s Set of the Week sponsored by Commit! This week’s set is a longer distance freestyle set. Totaling 4,500 yards or meters, this can be a hefty main set to help build capacity early on in the season or during a heavy training period.

400 + 200 + 1 x 100
400 + 200 + 2 x 100
400 + 200 + 3 x 100
400 + 200 + 4 x 100
400 + 200 + 5 x 100

*400 = negative split, option to pull
*200 = descend each round
*100 = fast! (choose an interval that gives swimmers :05 – :10 rest)

The intervals will obviously depend on your group’s needs, but the 400 should be at a moderate aerobic level, with the 200 on a slightly easier interval and the 100’s on an interval where your swimmers only get between 5-10 seconds rest. 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.


  1. avatar

    Pull the 400s? Yeah, twist my arm.