Commit Swimming Set Of The Week: Back Half Pacing

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 for developing back half speed in either your 100 or 200.

4 Rounds:

3 x 100 descend 1-3 on 1:15

6 x 50 (odd: hold pace from #3 100, even: fast 2nd 25) on :45

200 build by 50 on 2:30

25 fast from a dive on :40

50 as last 50 of 200 on :50

25 smooth on :30

50 as last 50 of 100 on 1:00

The set goes through 4 rounds, each beginning with a little descend and build work to get in the mindset of ending swims fast. The pace comes in the second half of each round, starting a fast 25 from the blocks to develop a little fatigue before going into a 50 trying to hit last 50 of a 200, a 25 smooth, and another 50 as the final 50 of a 100.

The intent of the set is to have your swimmers entering the pace portion of the set fatigued to simulate how they may feel at the end of a race, so make sure you are using intervals at the beginning of each round to challenge them. A fun variation is to set up descending intervals by round, so as swimmers move through the set they get less and less rest.



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Every dang day Commit strives to improve technology in swimming, pushing the boundaries of what has been done before. For far too long swimming software has lacked creativity and simplicity. It is our goal to change that by delivering products that dazzle you with their simplicity and elegance.

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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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1 comment

  1. avatar

    You call getting less and less rest from descending intervals by rounds a fun variation? Fun for whom?

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