Commit Swimming Set Of The Week: IM Or Main Stroke Endurance

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Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is designed to help develop endurance for your stroke and IM athletes:

2 Rounds:

2 x 225’s as 50 stroke/25 free on 3:10

4 x 125’s as 25 drill/25 stroke/25 fast stroke/50 fast kick on 2:00

3 x 75’s stroke descend @ 1:10

25 smooth to regroup @ 1:00

*can rotate 50’s IMO, can do same for strokes on 125’s

The set begins with 2 x 250’s that follow a pattern of 50 stroke/25 free. You can choose to have swimmers do each 50 the same stroke or rotate them fly-back-breast by 50. The focus here is to have a consistent effort level on the 50’s of stroke while staying smooth on the 25 free.

Next are 4 x 125’s that mix in some drill, fast stroke, and fast kick. Again, swimmers can do all 4 their main stroke or rotate IMO by 125. Each round ends with 3 x 75’s descending to an all out effort before a 25 smooth into the next round. Happy swimming!

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All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.

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Author: James Sica

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James Sica is the Men and Women's Assistant Coach at Massachusetts Institute of Technology. He has been an assistant coach at CMU in Pittsburgh, PA (2015-2017), a volunteer assistant coach with the Harvard women’s program (2014-2015) and an assistant with the Ithaca College men's program (2012-2014).

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