Swimming back and forth with only a total time or distance in mind is not the best way to get faster in your swimming. Make your time in the pool more efficient, by structuring your workouts with a variety of strokes, sets and interval training. The best type of swim workouts are organized by sets and set groups!

# Set

In swimming, workouts are broken up into *sets*. Sets are composed of four things:

- Number of repetitions
- Distance to be swum
- Stroke type
- Interval

If you put it all together, it looks like this. This is one set:

**4 x 100m Freestyle @ 1:30**

We can break it down like this:

- Number of repetitions:
**4** - Distance to be swum:
**100 meters** - Stroke type:
**Freestyle** - Interval:
**1:30]**

# Interval

**Interval = Swim Time + Rest Time**

*For example:*

If the set is **2**** x 100 @ 1:30**, it might take you 1:21 to finish the set, so you get 9 seconds of rest before you push off again. The faster you go, the more rest you get! (but the more tired you get, too!)

# Reps

The number of reps in a set is the number of times you swim that distance.

Ex: **4 x 100m Freestyle @ 1:30 has 4 repetitions of 100m**

# Set Group

Also known as Supersets, a Set Group is simply a collection of sets. Set groups can have multiple repetitions, so if a Set Group as two reps, you do all of the sets in that Set Group twice.

Ex:

2x Warm up (Set Group)

4 x 100m Freestyle @ 1:30 (set)

Main Set (Set Group)

10 100m Freestyle @ 2:00 (set)

# Effort Level (Energy Zones)

Each set in a MySwimPro workout can be assigned an **Effort Level**: a measure of intensity of effort on the set. There are seven possible zones a set can have:

You can see what Effort Level the set should be swum with by looking at the color on the left side of a set. If you swipe right on the set, you will see a description of the Zone. The Zone will also appear on a workout loaded to a compatible wearable device, so you don't have to remember how hard to go during a set!

## Need Support?

*Our Community Champion would love to help! Contact us at support@myswimpro.com Or check out our app tutorials!*