Commit Swimming Set Of The Week: Backstroke Cruise

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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 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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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.