Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a distance based pace set. Each round starts with 3 x 250 of kick/swim at an aerobic level, and is followed by 3 x 150’s that work through varying amounts of pace depending on the round.
Each round of 3 x 250’s is 2 x through a 25 kick and a 100 free that will descend with each repeat. The following 150’s vary per round, with the first round as 75 free at an cruise pace, :10 rest on the wall, and then a 75 at either mile or 500 pace. Then next round the 150’s are as 100 free at cruise pace, :10 second rest on the wall, and then a 50 pace at either 500 or 200 pace. The last round will be a 25 from a dive, a 75 cruise, and then a 25 build into a fast turn and fast whole 25.
The set will challenge your swimmers to go back and forth between pace and aerobic swimming quickly while also getting in a good amount of yardage. Take a look at the set below:
3 x 250 (25 kick/100 dec 1-3) @ 3:20
3 x 150 as:
rd 1 – 75 free / :10 rest / 75 pace @ 2:10
rd 2 – 100 free / :10 rest / 50 pace @ 2:20
Rd 3 – dive 25 / 75 free / 25 build / 25 fast @ 2:30
Extra 1:00 rest to regroup between rounds
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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.