Commit Swimming Set Of The Week: Backstroke With Equipment

Photo Courtesy: Becca Wyant

Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a longer backstroke set that lets your swimmers use fins and paddles to see how fast they can go. Use the 50’s to set up strong underwaters and tempo before the longer swims, with the goal of descending the fast 100’s at the end of each of the sets of longer swims:

6 x 50 w/ fins + paddles desc 1-3, 4-6
3 x 300 backstroke as:
#1 – 50 kick/50 swim
#2 – negative split
#3 – 10 easy/100 fast/100 easy
6 x 50 w/ fins + paddles desc 1-3, hold pace 4-6
3 x 200 backstroke as:
#1 – 100 kick/100 swim
#2 – negative split
#3 – 100 easy/100 fast
6 x 50 w/ fins + paddles, as fast as you can hold
3 x 100 backstroke as:
#1 – 25 kick/25 swim
#2 – negative split
#3 – 100 fast

LEARN MORE ABOUT WORKOUTS FROM COMMITSWIMMING.COM

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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.

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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Jack Beachboard

5 years ago

Shawn Cowper Daniels