Commit Swimming Set Of The Week: Going For Distance

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 focused set that tops out just over 4,500 yards. The set alternates between shorter pull work and straight forward descend work. Keep the intervals on the 6 x 200, 4 x 250, and 2 x 300 on an interval that starts off with fairly short rest (:05-:15 rest), and give your athletes a little more room on the pulling. The last 350 should be at whatever goal pace you feel they can achieve (500, 1000, or mile pace). Happy swimming!

500 pull negative split
6 x 200 (desc 1-3, 4-6)
400 k/sw by 50
4 x 250 desc 1-4
300 pull build by 100
2 x 300 desc 1-2
200 smooth
350 @ pace




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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.