Commit Swimming Set Of The Week: Fins And Broken Swims

Photo Courtesy: Stephen Frink/Florida Keys News Bureau

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Welcome to Swimming World’s Set of the Week sponsored by Commit! This week’s set is a set of broken swims that you can use for any stroke group. Take a look at the set and how you can incorporate it with your team:

2 Rounds:

8 x 25 all out swim/kick by 25 w/ fins on :20

100 as 25 drill/75 smooth w/ fins on 2:00

Broken 200 as 75/50/50/25 (:15 rest/:10 rest after 25)

200 smooth on 4:00

This set begins with 8 x 25 fast with fins, alternating between swim and kick by 25. The interval in only :20 per 25, but make stress there should be full effort on all of them. After the 8 x 25’s keep the fins on and go directly into a 100 as 25 drill/75 smooth swimming to set up your athletes’ strokes before the broken 200.

The broken 200 will be done as a 75, 2 x 50’s, and a 25, with 15 seconds of rest between the first two distances and then just :10 rest between the 50 and the final 25. This is the focus of the each round, so give your swimmers a goal to hit (faster than their in-season or even lifetime bests) and see what they can do! With large groups, it is helpful to pair up swimmers so one can time while the other swims, switching roles between rounds. Between each round take a 200 smooth to regroup and get up to go fast again. Happy swimming!



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Author: James Sica

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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