Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set features some high quality aerobic work with descending 50’s of stroke.
150 as 50 stroke/100 free cruise on 2:00
50 main stroke (dec 1-4, dec 5-8, 9 easy, 10 all out by round) on :50
The set goes through ten rounds of a 150 as 50 stroke/100 free and a 50 main stroke with varying pace throughout the rounds. The idea is to make the 150’s on an interval that will push them aerobically and give them 10-15 seconds of rest with a good effort. They will then go into a single 50 of their main stroke that will descend in two sets of 4 before an all out effort to finish up the set.
To really challenge your swimmers in this set, have them shoot for their 200 pace on the third 50 of each descend and faster than 200 pace on the fourth of each descend set before seeing that they can do on their last repeat. 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.