Commit Swimming Set Of The Week: Adding Speed With Your Distance Group

Photo Courtesy: Peter H. Bick

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Welcome to Swimming World’s Set of the Week sponsored by Commit! This week’s set is a higher volume set that is perfect for your distance group as you start to add in more speed and pace work.

3 Rounds:
     *take :30-:60 to regroup between rounds
      400 pull on 5:20
      2 x 150 as 100 smooth/50 strong on 1:50
      3 x 200/5 x 100/6 x 50 by round
          200’s: negative split w/ 2nd 100 at mile pace on 2:30
          100’s: 2 at pace/1 smooth on 1:20
          50’s: best average on :45

Each of the three rounds begins with a 400 pull and 2 x 150’s as 100 smooth/50 strong to get your group up and moving. Adjust the intervals as you need, but the 400 should be at a moderate aerobic level and the 150’s should be on a slightly tighter interval to get their heart rates up going into the pace work at the end of each round.

The pace work descends in distance and speed through all three rounds. The first round features 3 x 200’s with the second 100 of each repeat aiming for mile pace, while the second round follows a pattern of 2 pace/1 smooth/2 pace for 5 x 100’s that could also be mile pace or even down to 800 or 400 pace. The set culminates with 6 x 50’s best average to really get up to work on some speed when they should be fairly tired, trying to emulate the feeling of having to finish strong in a race. 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.


  1. Heather Coddington

    Maria Tamer — looks like a good workout …

    • Maria Tamer

      I miss our workouts together!!

  2. Mary Sauer

    I hope thus is for short course!! Even then, don’t think I could make intervals. Old and slow

    • Heather Coddington

      I would have to adjust the interval for sure!!!