Commit Swimming Set Of The Week: Distance + Pace

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 sprint set with a lot of speed off the blocks. The set is a 4000 yard distance set that has plenty of pace work mixed in. The longer swims should be active recovery on intervals that give swimmers a moderate amount of rest heading into the pace work.

Make the speed of the pace descend throughout the set as the distances get shorts; think of starting with mile pace on the 4×200 before descending down to 1000, 500, and maybe even 200 pace by the 4×50’s all out.

    800 + 4×200 (75 pace/25 smooth/50 pace/50 smooth)
    600 + 4×150 (#1- build, #2-4: pace)
    400 + 4×100 pace
    200 + 4×50 all out



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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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