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 Swimming.com! 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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1 Comment

1 comment

  1. avatar
    AfterShock

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

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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