Swim Set – 2-Person Relays

Here’s a fun set that challenges and builds team spirit.

This can be any distance, but for this example, we’ll focus on a set of 100s.

The goal of the set is to make the intervals.  Each swimmer will swim a 50 of the 100.  When the intervals decrease, just about the only rest the swimmers will get is the time the other swimmer is swimming.  Go as far as you can until you miss the interval.  Vary your intervals accordingly.

Main Set – 
 – 4 x 100 on 1:30
 – 4 x 100 on 1:25
 – 4 x 100 on 1:20
 – 4 x 100 on 1:15
 – 4 x 100 on 1:10
 – 4 x 100 on 1:05
 – 4 x 100 on 1:00

Feel free to push this down further if you’re swimmers are REALLY fast!  This is a set done in a 25 yard pool, so the swimmers are always ending up at the same end.  If it’s a 50 meter pool, you’ll either need to do 200s or you’ll need 3 swimmers.  If 3 swimmers, then the intervals should come down faster, to encourage higher speeds sooner.