Swim Send-Off Set Template

About this timer

Ten repeats on a ninety-second send-off. In swimming, the interval is the whole point: you swim your distance and whatever is left of the ninety seconds is your rest, so getting faster directly buys you more recovery. The clock never waits, which makes the set self-regulating — hold your pace and it stays manageable, fade and the rest disappears exactly when you need it most.

Best for

• Pool training with a pace clock
• Threshold and aerobic work
• Swimmers who need a target rather than a distance

How to set the interval

• Pick a distance you can swim in sixty to seventy-five seconds — usually 50m, 75m or 100m depending on level
• Leave on the beep every ninety seconds regardless of when you finished
• Aim for fifteen to thirty seconds of rest on each repeat
• If your rest drops below ten seconds, the distance is too long — shorten it rather than missing send-offs
• Negative split the set: repeats six to ten no slower than one to five

Scaling it

Easier

Swim a shorter distance on the same ninety seconds, which buys more rest.

Harder

Keep the distance and shorten the send-off, or extend to twenty repeats.