Commit Swimming Set Of The Week: Descend And Hold Kick Pace

Photo Courtesy: Taylor Brien

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Welcome to Swimming World’s Set of the Week sponsored by Commit! This week’s set is a kick set that has longer kick/swim active recovery that alternates with sets of shorter kicks that work on descending and holding kick intensity:

400 as 150 kick/50 sw smooth
6 x 100 kick, desc 1-3, 4-6
300 as 100 kick/50 sw smooth
6 x 75 kick desc 1-3, hold 4-6
200 kick/sw by 50 smooth
6 x 50 kick desc 1-3, hold 4-6
100 kick smooth
6 x 25 all out kick

The focus of this set is developing endurance in the legs, so make sure to choose intervals that challenge your swimmers while still allowing them the rest to descend their efforts through the set. Each descend series ends with 3 repeats holding pace, so grab a watch and hold your swimmers accountable to holding their pace. Happy swimming!



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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.

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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.