Commit Swimming Set Of The Week: Going For Distance

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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 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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