Commit Swimming Set Of The Week: Descend To Fast!

Photo Courtesy: Swimming Australia

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Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a long course sprint set that features a lot of descend to fast work. The set repeats the same pattern of 3 x (100 + 3 x 50’s) over three different rounds, with each time through building a bit in intensity but decreasing in the amount of “work”:

     3 x (100 desc by rd on 1:20 + 3 x 50 kick desc to best avg by rd on 1:00)
     250 as 50 swim/50 kick on regroup
     3 x (100 as 25 fast/50 smooth/25 fast on 1:30 + 3 x 50 swim desc to best avg by rd on :50)
     250 as 50 swim/50 kick on regroup
     3 x (100 12.5 fast/75 smooth/12.5 fast on 1:40 + 3 x 50 as build/all out/smooth on 1:00)

In the first round, the 100’s are just a straight descend through the rounds, while the 3 x 50’s kick are descend in sets of three. The second round has the 100’s playing around with some shorter speed work while the 3 x 50’s are descend in sets of three as well. Both sets of 3 x 50’s should be descending to best average, so push them starting on the second round to make sure they are ready to hold a fast pace at the end of the round.

The last round features more concentrated speed work. The 12.5 fast at the front and back end of the 100’s should be an all out sprint, while the middle of the 3 x 50’s is all out as well. If possible, this is a great opportunity to get your swimmers going off the blocks, and if time permits the final 50 of each round can be a slow regroup heading into the 100. Totaling just under 3000 meters, this set gets in some volume while keeping your swimmers on their toes and letting them get to work on some long course speed. Happy swimming!

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Author: James Sica

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James Sica is the Men and Women's Assistant Coach at Massachusetts Institute of Technology. He has been an assistant coach at CMU in Pittsburgh, PA (2015-2017), a volunteer assistant coach with the Harvard women’s program (2014-2015) and an assistant with the Ithaca College men's program (2012-2014).

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