Commit Swimming Set Of The Week: Sprinting For Any Stroke

Photo Courtesy: SIPA USA

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Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a sprint set that can be done with any stroke group. The set contains multiple rounds of a fast kick/swim followed by 3 x 25’s all out sprint. There really is not much in this set that is not fast, and all intervals are done as seconds rest that increase as the set goes on.

Make sure your swimmers are starting off the set at full effort — while they will get more rest as the set goes on, the idea of the set is to show how they can still go fast when they are tired. In total there is 450 yards of all out sprinting over the course of the set, and if you want more just add a 200 easy at the end of and go through the entire set again.  

Take a look at the set below:

2 x (125 as 75 fast k/50 build + 3 x 25 sprint) all on :10 rest

2 x (75 as 50 fast kick/25 smooth + 3 x 25 sprint) all on :20 rest

2 x (25 fast kick + 3 x 25 sprint ) all on :30 rest

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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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