Commit Swimming Set Of The Week: Practicing Take Out Speed

Photo Courtesy: Ian MacNicol

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Welcome to Swimming World’s Set of the Week sponsored by Commit! This week’s set is a simple take out speed set that is great to use in the lead up to championship season. The set had four rounds of a 75, 50, and 25 from a dive with easy swimming in between. Each round of the set should take approximately 15 minutes, with swimmers just regrouping as needed between swims:

4 Rounds:

75 fast from dive

75 smooth

50 fast from a dive

50 smooth

25 fast from dive

25 smooth

*each round on 15 minutes

The goal for the fast swims is to use them as rehearsal swims to practice take-out speed. How you use the swims is up to you. For example, the 75 from a dive could be aiming for 200, 400 IM, or 500 pace; the 50 from a dive could be 200 or 100 take out speed; the 25 from a dive could be 50 or 100 take out speed.

Adjust the interval as you may need depending on the size of your group and keep in mind that you will need space to warm down between fast swims from the blocks. After the last smooth swim it can be useful to give your swimmers the flexibility to do whatever they need to do to be ready for the next round to mimic a meet. That may be that more easy swimming, dynamic stretching on deck, or staying warm behind the blocks. While this set does take a full hour, it is great race practice and helps your athletes develop a routine they can use come race time. 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. Meghan Donahue

    Igor, I think you should work this into practice for me and Courtney 😂

    • Igor Iovanovich

      I feel like both of you would just sprint the 75,50 and 25. You guys race strategy is ALL OUT until you die haha

    • Meghan Donahue

      Hey, that seemed to work just fine if I recall correctly…