Swimming Sessions: The Grant Hackett Set
Today’s session is an absolute classic!
Ask most swimmers and triathletes, and they will know this set. They will have definitely done it. And probably more than once!
I often set this session in our Swim Squads, in swimmer training plans and triathlete coaching.
If you haven’t done this one, you’re in for a treat. If you have done this one, you’re in for a treat!
Firstly, Who Is Grant Hackett?
Grant Hackett is an Australian swimmer, most famous for winning the men’s 1500 metres freestyle at both the 2000 and 2004 Olympics. He was well regarded for his versatility, and has held the World Records in the 200m, 800m, and 1500m freestyle events. He dominated the 1500m event for a decade, being undefeated in the event in finals from 1996 until 2007.
He is generally regarded as one of the best distance swimmers in history.
And apparently this is a swim set that he did regularly.
The Grant Hackett Set
16 x 50m – every 4th ‘pushing the pace’ (15s rest)
12 x 50m – every 3rd ‘pushing the pace’ (20s rest)
8 x 50m – every 2nd ‘pushing the pace’ (25s rest)
4 x 50m – all ‘pushing the pace’ (30s rest)
Rest
Ideally, you would swim this set straight through, with no additional rest between the 16 x 50m, 12 x 50m etc.
However, for the first couple of times doing this session, I would take a short break between sets (maybe one minute?).
Also, the rest intervals above are quite tight. If swim fitness needs developing a little, perhaps start with 20s rest on the 16 x 50m, 25s rest on the 12 x 50m etc.
If I was doing the set, I would use interval times, rather than specific rest times. So, if feeling fit, I would do the 16 x 50m off 55 seconds, the 12 x 50m off 60 seconds etc. If you do this, try and pick an interval time that gives you the appropriate rest
Pacing
Pacing depends on where you are with your swim fitness.
As a rule of thumb, there should be a noticeable difference in pace when doing the ‘pushing the pace 50s’. Maybe think ‘smooth and relaxed 50s’ at 6/10 intensity, with the ‘pushing the pace 50s’ at 8/10.
As your swim fitness develops, you might want to try swimming the ‘smooth and relaxed 50s’ at your 1500m race pace (which should roughly be your threshold or CSS pace). The ‘pushing the pace 50s’ should be at your 400m race pace (VO2 Max type effort).
Why Is This A Good Set?
Where do we start?
- Grant Hackett did it!
- It’s entertaining
- It’s challenging
- It makes you feel good at the end
- All swimmers can do this set
- It can be customised, depending on ability, fitness, time.
I also like it because it is so versatile. Depending on what you want to achieve from the session, depends how you swim it.
Want to push yourself to the edge for 2,000m? Swim the steady & smooth intervals at race pace effort, and then the strong 50s above race pace. Or keep the rest intervals tight.
Want to do a longer main set? Instead of starting at 16 x 50m (strong every 4th), start at 20 x 50m (strong every 5th). Want to do longer intervals? Use 75m efforts (or even 100m efforts if you’re brave!).
Pushed For Time?
Don’t have time – or energy – for a 2,000m main set?
- Use 25m intervals instead of 50s (i.e. 16 x 25m every 4th strong etc) to make a 1,000m main set.
- Or amend the set (e.g. 12 x 50m / 9 x 50m / 6 x 50m / 3 x 50m) for a 1500m main set.
Who Uses It?
Mention this set to most swimmers and seasoned triathletes, and they will know it. They will have done it. They will have seen professional triathletes do it. They will have read about it. It is a classic.
How does this session sound to you?
I haven’t mentioned a warm up in here. This all depends how much time you have. I would suggest some easy swimming to start with (e.g. 4 x 100m), followed by some fairly strong 25s to get you fired up. And then straight into the set.
This seems easy and straightforward doesn’t it? I mean, it’s only a set of 50s.
Try it and see!
Swimming Sessions: The Grant Hackett Set