Commit Swimming Set Of The Week: Distance Based Pace Work

Photo Courtesy: Peter H. Bick

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Welcome to Swimming World’s Set of the Week sponsored by Commit! 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 Rounds:

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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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.