Commit Swimming Set Of The Week: Fly Into Long Course Pace Work

Photo Courtesy: Peter H. Bick

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Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a butterfly pace set that is written for long course but can easily be done in a short course pool as well:

2 Rounds:

3 x 100 butterfly as dr/sw by 50 w/ fins on 1:30
4 x 50 as 25 fly/25 fr desc 1-4 on :55
3 x 150 as 50 fly @ 200 pace + 75 dps free + 25 fly sprint on 2:30
8 x 25 (o= build into midpool turn, e=start from blast off from mid-pool into 3 fast cycles no breath) on :35
*take 2 minutes regroup for equipment between rounds

While this set doesn’t have more than a 50 of straight butterfly don’t let that fool you — this workout ramps up pretty quickly and doesn’t let up. Each round starts with a few 100’s of drill/swim work with fins and then simple fly/free 50’s descend to have your athletes find their strokes and get heart rates up before pace work.

Each of the 150’s is broken into a 50 fly pace into a 75 cruise freestyle into a 25 fly sprint (when doing these long course make sure to mark where they should transition to butterfly so your swimmers stay honest and do the full 25). Each round ends with some all out speed work, with swimmers doing 25’s (again, in long course just stopping at a designated halfway mark). The even 25’s are build into a mid-pool turn (work on having your athletes throw themselves back fast!) while the odd 25’s are from a mid-pool blast off into 3 all out strokes cycles with no breath.

Pretty much all the fly work (save for the drill/swim at the beginning of each round) is high quality, so stay on your swimmers about their breakouts, breathing pattern, and stroke rates, particularly on the sprint work at the end. 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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