TritonWear Set Of The Week: 50 and 100 Sprint Set

TritonWear is the proud sponsor of the Set Of The Week.

This week’s TritonWear Set Of The Week is a tiring sprint set designed to train for the 50, 100, and 200 freestyle races. The set is comprised of three different rounds and looks like this:

Round 1 All at 2:00

3 x 50 free all out (ceiling times :25/:27/:29/:31)

3 x 100 free all out (ceiling times :53/:58/1:03/1:05)

3 x 150 free make cycle

Round 2 All at 1:50

2 x 50 free all out  (ceiling times :25/:27/:29/:31)

2 x 100 free all out (ceiling times :53/:58/1:03/1:05)

2 x 150 free make cycle

Round 3 All at 1:40

1 x 50 free all out  (ceiling times :25/:27/:29/:31)

1 x 100 free all out (ceiling times :53/:58/1:03/1:05)

1 x 150 free make cycle

*100 recovery @ 3:00 at end of each round

For the purpose of this set, ceiling times are the slowest a swimmer can go on their respective ceiling time. Everything in the first round is on two minutes – yes, the 50s, 100s, and 150s – but the swimmers are not to go any slower than their ceiling time. The goal on each 50 and 100 is to be as far below the ceiling time as possible. The fastest ceiling time is set at 25 seconds, but can be changed depending on the swimmers’ abilities. On round one, you start with three 50s all out. With the interval set at two minutes, the swimmers will get plenty of rest. Because of the rest, the intensity of the swim needs to be high.

After the 50s, the rest gets a little shorter and the set becomes a bit more taxing. Now, there are three 100s free all out on two minutes. The swimmers will still get a lot of rest, but with three 100s back-to-back it now becomes a lot more tiring. If the swimmers exert themselves enough, that second and third 100 will be really tough. This works not only speed, but endurance and durability too. This translates well to finishing 100s and 200s in competitions.

The 150s at the end are simply make cycle. It’s not a terribly difficult cycle, but it certainly isn’t easy. It’s more of an active swim to keep the heart rate from dipping too low before the recovery. Each round ends with a 100 easy on three minutes.

In the second round, swimmers will do two of everything on a 1:50 interval. The rest decreases, but so do the repeats. By this point the swimmers bodies may be breaking down, so it’s important to fight through it and swim fast while they’re tired. On the final round, the cycle dips to 1:40 but there is only one of everything. On this round, the 150 is the hardest to make, but it adds the perfect exclamation point to a tough set.


TritonWear creates superior athletes by making more effective and efficient coaches. They do this with their unique wearable technology which provides real-time performance data from each athlete in practice as well as long term tracking of each athlete over time.

The Triton is a small device that hooks onto the back of a swimmer’s goggle strap that automatically calculates over a dozen performance metrics like splits, stroke count, stroke rate, DPS, turn time, time underwater, and more.

Find out more about the Triton here

All of this data is sent in real time to a coaches tablet for every athlete in the pool. This allows coaches to spend ALL of their time coaching and focusing on technique instead of rapidly grabbing splits and stroke rates while giving peace of mind that the data will be there when they need it.

Check out the TritonWear app in action here

Once the workout is over, each swimmer’s workout data is automatically uploaded to each swimmer’s respective profile to allow for long term tracking over the season. This allows both coaches and swimmers to make sure they stay on track towards their seasonal and longer term goals. With a few clicks of your mouse, easily compare your performance on test sets over the year and find weaknesses in your stroke. Track your improvement on these weaknesses and see how that results in FASTER SWIMMING!

Check out how to track your performance over time here

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More About TritonWear

TritonWear is making technology that enables better coaching – which creates superior athletes.

Mike Finch, the head coach of W. Ross McDonald Swimming in Brandford, Canada – a head coach in Canada for 18 years building this team from the ground up in the last 8 years resulting in 8 national level athletes – has been using the TritonWear technology for the last 4 months with his team.

When Finch was asked if the benefits of TritonWear directly translates to faster swimming, he quickly stated “Without question. If you improve DPS (stroke efficiency), velocity into and out off the walls, breathing patterns, etc, how could you not see that translate to improved performance?”

TritonWear’s unique technology captures 15 key performance metrics from each swimmer and sends the data in real-time to the coach’s tablet. This is done via a small unit that hooks onto the back of a swimmer’s goggle strap and calculates metrics such as splits, DPS, stroke rate, turn time, breath count, and time underwater. The coach can see this data in real-time and analyze the changes over time.


The TritonWear system has been designed to be easy to use and not to add any work to the coach’s busy schedule. If a system takes too long to set up it will just end up in the closet after a coach struggles enough. With the TritonWear system, the coach simply turns on a device and pairs it with a swimmer in their list and that’s the only interaction required for the entire workout – TritonWear does the rest.

World renowned swimming coach Bill Sweetenham has always said ‘Measure everything that can be measured’, “but that was never practical. Now it is.

Now we have something that allows anyone to be able to track everything you possibly could” states Mike referring to the TritonWear system.

Photo Courtesy: TritonWear

During practice, each Triton unit calculates over a dozen performance metrics from each athlete. Not only that, the units automatically build out each swimmers workout with zero input from the coach. This is especially helpful for teams like Mike’s utilizing USRPT methods where “with 20 swimmers in the water we will sometimes have 20 different workouts going on so the fact that the system can track exactly what they are swimming and automatically build out each workout is perfect for this type of training.”

Mike is taking on a “Moneyball” approach with the TritonWear technology where he “isolates key variables of a swim (such as turn time, splits, time and distance underwater, etc.) and by focusing on them, you can get a lot further a lot faster.”

Photo Courtesy: TritonWear

“At a training camp a few years ago we had a few test sets where we would have 3 coaches collecting data for 6 kids – there is no way that can be duplicated in practice at home. Now with what you’re doing, we can get better data with one or two coaches covering the practice ” When you look at the costs of having multiple coaches strictly for data collection, this system is orders of magnitudes less expensive in comparison. The TritonWear system is very affordable with multiple payment options available.

Progression tracking over time becomes simple now that all of a swimmers workout data is automatically logged in one location. For example, frequently run test sets can easily be overlaid on the same plot to provide powerful visual feedback of how a swimmer is improving (or not improving) each time that set is run. This gives the coach a large tool kit at their disposal to provide high quality feedback to each athlete to help them stay on top of their goals. Each swimmer has their own profile so they can log in to view their data and gain a better understanding and appreciation for how each metric affects their speed within their sets.

“Swimming can’t get much better just by training harder. Training smarter and making practices more perfect [is what is important] and what you [TritonWear] are doing fits perfectly into that” stated Finch. “What you’re [TritonWear] doing has the potential to make a huge performance difference .”

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Photo Courtesy: TritonWear