How to read a swim set
How to read a set
Every line follows the same pattern: how many times, how far, what to swim, how hard, how long you rest.
6 x 100 m free · 4/8 · rest 20 sec
- 6 x
- Repeat it six times — six separate swims, not 600 m non-stop.
- 100 m
- The distance of one repeat. In a 25 m pool that is 4 lengths.
- free
- The stroke or drill. Front crawl here — see the words below.
- 4/8
- Effort on a 1–8 scale. 4/8 is steady, you could hold it a long time.
- rest 20 sec
- Stop at the wall for 20 seconds, then push off for the next repeat.
- 8x50
- Eight repeats of 50 m.
- 8x50 rest 20 sec
- Eight repeats, standing still for 20 seconds after each one.
- R:20 / P:20" (older notation)
- The same thing: rest after each repeat. Sets are written with rest; once your css pace is saved, the send-off ("go every 2:00") is printed as well.
- 3 rounds
- The whole block repeats that many times.
- (50 + 25 + 25)
- One repeat built from parts, swum without stopping.
- 4/8
- How hard that line is, on a scale of 1 (very easy) to 8 (all-out sprint).
effort zones and your own paces live on Pace