Commit Swimming Set Of The Week: Bring Home IM Speed

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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 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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1 comment

  1. avatar
    Bernie Roever

    How much is the Commit Swimming.com
    V/r
    Coach Bernie