Commit Swimming Set Of The Week: Long Course Butterfly

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 butterfly pace set that can work as you transition back into long course training.

3 Rounds:

4 x 50 fly (odd: drill, even: fast kick) on :50

300 as 50 free/50 smooth fly on 4:30

3 x 100 as 50 free, rest :10 on wall, 50 fly @ 200 pace on 1:40

1 x 100 regroup on 2:00

Each round begins with 4 x 50’s alternating between drill and fast kicking to get your swimmers aware of the feel of their stroke as you start the set, particularly at having strong legs behind them. Next, swimmers will go into a 300 that alternates between a 50 free and a 50 fly. This should be at a general aerobic level with a focus on keeping the fly long and smooth. This is a great opportunity to challenge your swimmers to be aware of their stroke count and to keep it consistent across the 300.

The set ends with 3 x 100’s swum as a 50 free, 10 seconds rest on the wall, and a 50 fly at 200 pace. The 50 before should be at the same general aerobic level as the 300. Again, make sure your athletes are thinking about maintaining their stroke count and the feel of their stroke on the pace work. End each round with a 100 cruise to regroup and see how your swimmers’ can hold together their strokes through the rest of the set. Happy swimming!

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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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