Commit Swimming Set of The Week: High Intensity Race Pace

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 race pace set featuring some high intensity kicking. Take a look at the set below and the description that follows:

300 cruise

3 x 100 as:

2 build

1 at 500 pace

Extra :30 rest

200 fast kick

2 x 150 cruise

3 x 100 as:

1 build

2 at 500 pace

Extra :30 rest

200 fast kick

4 x 75 cruise

3 x 100 as:

3 at 500 pace

Extra :30 rest

200 fast kick

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This set mixes together race pace swimming, aerobic maintenance, and high intensity kicking to create a very challenging 2400 yard set. The set moves through three rounds of varying distances and intensities, always beginning with 300 yards of aerobic cruise before moving into 100’s race pace and ending with a 200 fast kick.

The aerobic work should be on a moderate interval that gives your athletes roughly :10-:15 seconds rest per 100, while the race pace work can be on a relatively softer interval to let your athletes really get up to race speeds.

The added component of this set that takes it to the next level is the addition of the fast kicking after each set of race pace swims. Give your athletes an extra 30 seconds reset after their last race pace 100 and then challenge them to grab a kickboard and time their 200’s to see what they can maintain throughout the set. Happy swimming!

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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.

 

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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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