Commit Swimming Set Of The Week: IM Or Main Stroke Endurance

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Welcome to Swimming World’s Set of the Week sponsored by Commit! This week’s set is designed to help develop endurance for your stroke and IM athletes:

2 Rounds:

2 x 225’s as 50 stroke/25 free on 3:10

4 x 125’s as 25 drill/25 stroke/25 fast stroke/50 fast kick on 2:00

3 x 75’s stroke descend @ 1:10

25 smooth to regroup @ 1:00

*can rotate 50’s IMO, can do same for strokes on 125’s

The set begins with 2 x 250’s that follow a pattern of 50 stroke/25 free. You can choose to have swimmers do each 50 the same stroke or rotate them fly-back-breast by 50. The focus here is to have a consistent effort level on the 50’s of stroke while staying smooth on the 25 free.

Next are 4 x 125’s that mix in some drill, fast stroke, and fast kick. Again, swimmers can do all 4 their main stroke or rotate IMO by 125. Each round ends with 3 x 75’s descending to an all out effort before a 25 smooth into the next round. Happy swimming!



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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.