Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a quick partner bungee cord sprint set. Partner your swimmers up and have them alternate by rounds to give them enough rest to really go all out on these swims.
The idea is to go from an assisted sprint with cord to work tempo and “feel” fast right into a sprint with a midpool turn where your swimmers are getting back to full speed from essentially a full stop. The 25 into a mid-pool flip will be tough, but that is the idea behind it. Having just done an assisted 25 with the bungee cord, your swimmers should get a heightened sense of when they are slowing down and how to get to race tempo quickly.
Check out the set below!
Any Number Of Rounds:
1 x 25 assisted swim w/ bungee cord
1 x Sprint from a dive → sprint through 1 cycle into a mid-pool flip and back to the wall
LEARN MORE ABOUT WORKOUTS FROM COMMITSWIMMING.COM
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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.