Plan a swim interval set and the total volume and rest it involves.
Swimming sets are prescribed by send-off interval rather than rest, so faster swimmers earn more rest. The rest ratio is what determines whether the set develops endurance or speed. A set on a tight send-off becomes progressively harder as fatigue slows repetitions and rest shrinks, which is the intended stimulus.
Swim Interval
Rest = send-off interval − repetition time; total time = repetitions × send-off
These figures are estimates based on population-average formulas and are intended for training and recreational planning only. They are not medical advice. Consult a qualified health professional before starting or changing an exercise programme, particularly if you have an existing medical condition.
Rest = send-off interval − repetition time; total time = repetitions × send-off Swimming sets are prescribed by send-off interval rather than rest, so faster swimmers earn more rest. The rest ratio is what determines whether the set develops endurance or speed.
A set on a tight send-off becomes progressively harder as fatigue slows repetitions and rest shrinks, which is the intended stimulus.
This calculator takes 4 inputs: Repetitions, Distance per repetition, Target time per repetition, Send-off interval. The pre-filled defaults are a realistic starting point — replace them with figures from your own environment for a result you can act on.