Hackett Set: A Lesson in Endurance and Versatility from a Legend

When we talk about legendary swimmers, Grant Hackett's name invariably comes up. Not just for his accolades, including back-to-back Olympic golds in the 1,500m freestyle, but also for his remarkable story of resilience and toughness. Hackett battled through the Sydney 2000 Olympics with a partially collapsed lung to clinch a gold medal, a feat that resonates with athletes of all levels. (READ: HACKETT REVEALS HE SWAM IN ATHENS WITH A COLLAPSED LUNG)

Much like Hackett himself, the swimming set bearing his name serves as an incredible lesson in versatility and endurance. In this post, I'll explore a particular Hackett set often used by the Flathead Lake Open Water Swimmers (FLOW Swimmers).

The Set

The set consists of a 2,000 yard/meter pyramid structure: 16 x 50s, 12 x 50s, 8 x 50s, and 4 x 50s. What makes it unique is the increasing interval time and the four "fast" efforts within each segment. This dual focus on aerobic and anaerobic training is what gives the Hackett set its multi-dimensional appeal.  Here is the basic set-up of the Hackett Set:

• 16 x 50s with every 4th 50 “FAST” on a consistent, base interval that gives :05-:10 seconds rest

• 12 x 50s with every 3rd 50 “FAST” on the base interval plus :05

• 8 x 50s with every 2nd 50 “FAST” on the base interval plus :10

• 4 x 50s with every 50 “FAST” on the base interval plus :15

There is no extra rest between each segment for a total of 2,000 yards or meters.  For my distance swimming, I will often swim the EZ 50s at my mile pace (:36) and the FAST 50s at my 500yd. pace (:33).  There are MANY potential variations (see below).

Aerobic Conditioning

In a long-distance event or an open-water swim, maintaining a consistent pace is crucial. The pyramid structure of the set allows swimmers to gradually build up their aerobic capacity, a foundational element of any distance race. You start with more reps at a relatively easy pace and then challenge yourself with fewer reps at a higher pace as you go up the pyramid.

Anaerobic Boost

The four "fast" 50s in each segment shift the focus from aerobic to anaerobic capacity. These sprints push you to exert maximum effort over a short distance, improving your speed and power. In an open-water setting, this is beneficial for surges to break away from a pack or to sprint towards the finish line.

Technique Under Fatigue

As the set proceeds, fatigue starts to set in, much like it did for Hackett in his Olympic feats. The true challenge lies in maintaining form and technique even as your body screams for a break. The Hackett set not only builds physical endurance but also cultivates mental fortitude.

Hackett Variations

Another thing I REALLY enjoy about this set format is the potential variations depending upon what I am working on that particular day.  If I were training my 100IM or 100 stroke, it goes like this (with 25s instead of 50s for 1,000 yards/meters).

• 16 x 25s with every 4th 25 “FAST” IM or stroke, on a consistent, base interval that gives :05-:10SR

• 12 x 25s with every 3rd 25 “FAST” IM or stroke on the base interval plus :05SR

• 8 x 25s with every 2nd 25 “FAST” IM or stroke on the base interval plus :10

• 4 x 25s with every 25 “FAST” IM or on the base interval plus :15

In the above case, all the EZs would be freestyle.  If training 200IM or stroke, I’d use the standard Hackett set with the FAST 50s in IM order or that particular stroke.

Sometimes, I’ll even mix the EZ 50s with FAST 25s.  It’s up to the swimmer!

The Hackett Inspiration

Grant Hackett showed the world what it means to compete with heart and determination. This set, inspired by his approach to training, encapsulates those qualities. As you grind through those final 50s, perhaps you can channel a bit of Hackett's indomitable spirit, reminding yourself of what humans are capable of achieving even under the most trying conditions.

Conclusion

The Hackett set is not just a workout; it's a tribute to one of the greatest swimmers of all time. So the next time you're staring down the pool, contemplating those 16 x 50s, remember the legend who inspired it and the values of resilience, versatility, and relentless effort that come with it.