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 →