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 Swimming.com! 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!

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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.

2 Comments

2 comments

  1. avatar
    AfterShock

    Pull the 400s? Yeah, twist my arm.

Author: James Sica

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James Sica is the Men and Women's Assistant Coach at Massachusetts Institute of Technology. He has been an assistant coach at CMU in Pittsburgh, PA (2015-2017), a volunteer assistant coach with the Harvard women’s program (2014-2015) and an assistant with the Ithaca College men's program (2012-2014).

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