Commit Swimming Set Of The Week: Butterfly Pace

Photo Courtesy: Jeremy Brevard - USA TODAY Sports Images

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Welcome to Swimming World’s Set of the Week sponsored by Commit! This week’s set is a butterfly set that includes some kicking, speed work, and pace.

10 x 25 kick/drill by 25
4 x (75 fly-fr-fly by 25 + 50 fly desc 1-4)
8 x 25 (odd: fast kick, even: fast breakout to 15mtr)
3 x (100 fly/fr by 25 + 50 fly pace)
6 x 25 (#1: fast finish, #2: fast breakout, #3: smooth)
3 x (75 fly pace + 50 free smooth + 25 fly sprint)

The set builds in pace and sprint work as it progresses, gradually adding in more and more fast butterfly. The set is all about managing your pacing and controlling your stroke as you get more and more fatigued. Watch your swimmers to make sure they are holding good form and don’t hesitate to add in some more rest or smooth swimming if it will help them hold onto their stroke. Happy swimming!



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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.

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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.