Commit Swimming Set Of The Week: Aerobic Work For Sprinters

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 short end aerobic set that is great for sprinters of all four strokes. Take a look at the set below and the description that follows:

4 Rounds:
4 x 25’s on :10 rest with a snorkel as:
#1 – fast kick
#2 – drill
#3 – fast breakout
#4 – fast finish
4 x 75’s on :15 rest as:
25 moderate
25 fast
25 sprint
4 x 50’s on :20 rest as:
#1 – build each 25
#2 – middle 25 fast
#3 – whole 50 fast
#4 – easy free

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This set is designed to be a good high intensity aerobic workout for your sprinters that keeps them moving while also focusing on the technical aspects that should be their strength. The workout starts with 4 x 25’s that start with fast kick to wake up the legs, drill to find their stroke, and a fast breakout and fast finish to help them tune into the details of their stroke.

Following the 25’s are 4 x 75’s build, with the final 25 at a high intensity. Don’t take more than :15 rest between each 25 to keep them moving. If the quality is not there on the last 25, give them an extra :05 rest before the final 25 to get them swimming up to the speed you want.

The final 4 x 50’s build in a similar manner, giving your athletes a different focus on each 50 to keep them interested and their effort up. Take about :20 rest between each 50 to keep their focus and intensity high. This set works for any of the four strokes and is a great set to alternate between freestyle and a secondary stroke or to do the set IM order. Happy swimming!

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11 Comments

11 comments

  1. Shaheen Alghofari

    Shall we do this or is Nathan Adrian nor good enough for you Joe Stott

    • Joe Stott

      It’s not very aerobic 😂

    • Shaheen Alghofari

      We can do a timed 5k instead. This is aerobic for one dimensional sprinter like yourself

    • Luke Smith

      Shaheen would probs just miss most of it out any way Carl Smith Joe Stott

    • Shaheen Alghofari

      I’m a distance swimmer now though so I have that up my sleeve (except I have no sleeves cos I only wear vests !!!) Carl Smith Luke Smith Joe Stott

  2. Matt Coward

    Conor Sheahan Cillian Colvin it’s seeing sets like this that make me want to get back in… #AerobicSet

    • Conor Sheahan

      Sprint is a myth I’m all about the excess yards

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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