Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is for developing back half speed in either your 100 or 200.
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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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.