Commit Swimming Set Of The Week: Bring Home IM Speed

Leah Smith at 2018 US Nationals; 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 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



Commit Swimming’s Mission

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.Commit_newLogo_Swimming (1)

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.

1 comment

  1. avatar
    Bernie Roever

    How much is the Commit
    Coach Bernie