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!

# Sets

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**

# Set Groups

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.

Warmup

1 x 200 Freestyle @ 4:00

4 x 50 Kick @ 1:20

Drill Set

4 x 25 Drill @ :40

4 x 25 Drill @ :40

Main Set (2x)

4 x 100 Freestyle @ 2:00

4 x 75 Freestyle @ 1:30

4 x 50 Freestyle @ 1:00

4 x 25 Freestyle @ :30

Cool Down

4 x 50 Freestyle @ 1:00

# 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!)

*Need support? Our Community Champion would love to help! Contact us at support@myswimpro.com *