FINIS Set Of The Week: The Dreaded But Necessary Test Set

Today’s FINIS Set of the Week comes from Bryn Lewis, who currently works for FINIS as their Product Marketing Lead.  Bryn formerly swam for University of North Texas where she was a team record holder.  The butterflier swam under former coach Joe Dykstra, who now coaches at University of Utah.  

This was the primary test set that we did to evaluate where we were at in our training.  Not only did it serve as an evaluation of where we were physically, but it also was a great training set that helped us build endurance.  It easily was my most memorable workout from swimming at North Texas.

Warm Up:

5 x 200 1) Swim, 2) Kick with Alignment Board and Snorkel, 3) Drill, 4) Kick with Alignment Board and Snorkel, 5) Swim

Speed Play Work:

8 x 50 Swim best stroke other than freestyle

1) 25 easy, 25 fast

2) 25 fast, 25 easy

3) Easy

4) Fast


Test Set Time:

30 x 100 Swim, repeat this set of three 100’s ten times (2:00 Interval)

1) Easy Freestyle

2) Easy Freestyle



Cool It Down and Recover:

8 x 25 Odds Freestyle, Evens Double-Arm Backstroke

300 Easy swimming, your choice

For more awesome workouts, visit FINIS’ Training Tips & Workouts page today!

About FINIS, Inc.

John Mix and Olympic Gold Medal swimmer Pablo Morales founded FINIS in Northern California in 1993 with a mission to simplify swimming for athletes, coaches, beginners and lifelong swimmers around the world. Today, FINIS fulfills that mission through innovation, high quality products and a commitment to education. FINIS products are currently available in over 80 countries. With a focus on innovation and the fine details of swimming, FINIS will continue to develop products that help more people enjoy the water.

News courtesy of FINIS.

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Swim Alum

Honestly the worst part about test sets wasn’t the test set – it was your teammates talking about how much they didn’t want to do the test set all day leading up to the test set.


Just me or that doesn’t sound that bad but i guess im a distance swimmer so out set would be 3 x 10 x 100 just max pace it every one…


Sorry, but what is this set “testing”? Recording times doesn’t make something a test set. A test set should serve a specific purpose and test/record something tangible. On a pace time that is so easy, with 2x ez FR mixed between every fast repeat, there is nothing here but empty metres.

If you’re testing aerobic power, or speed endurance it would be better to go 8-10×100 @ 1:30/1:40 best average. If the test is about hitting race speed, or technical parameters like SC/SR it would be better to go 4-5×100 @ 4:00/4:30. The combination of pace time and recovery swimming in the example above to me negates any “testing” that is taking place.


Lol you sound like my high school coach – He used to call that set “challenge sets” and we had to do them every week. Now I’m a coach too, and I make my kids do it once a month, like clockwork! It’s great for endurance, goal setting and honestly just a littttle bit of misery (to make the fun sets seem sweeter)

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