Commit Swimming Set Of The Week: Backstroke Cruise

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 quality aerobic backstroke set. The set has three rounds with a descending distances that alternate between cruise backstroke and an increasing amount of pace and speed work.

Keep the intervals fairly tight on the cruise work (:05-:10 rest at a moderate to high aerobic level) while giving a little more rest on the more intense repeats (:15-:20 seconds). For an extra challenge try descending the intervals with each round on the more intense repeats while trying to maintain speed or get faster. Happy swimming!

3 Rounds:
    200 back cruise + 100 negative split
    150 back cruise + 2 x 75 as 50 build, 25 fast
    100 back cruise + 4 x 50 desc 1-2, hold pace on 3-4
    *take 1:00 rest between rounds



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Commit Swimming builds innovative software for our sport, bringing 21st-century tech to swimming.

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.