Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a 3,000 yard IM set with a focus on descending and finishing strong. The set below has three rounds of mainly IM work that ends with strong freestyle descends. Start with a challenging interval and drop :05 each round (for example, starting at 1:15 on round 1 and ending at 1:05 by round 3), practicing that bring home speed when they are fatigued.
3 Rounds:
300 IM
Rd #1: IM k/dr/sw by 25
Rd #2: 25 dr/50 sw
Rd #3: 25 dr/50 build
2 x 200
Rd #1: frIM
Rd #2: 50 weak stroke/50 free
Rd #3: IM desc 1-2
3 x 100 free desc 1-3 (desc interval :05 by round)
~2:00 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.
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Coach Bernie