Commit Swimming Set Of The Week: Long Course Distance Pace

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 is a distance based pace set. Each round starts with 3 x 200 to get into the set before getting into 4 x 150’s that work through varying amounts of pace depending on the round. Start around 800 or mile pace and descend to 400 or 200 pace as you move through the set to get faster with each round.

3 Rounds:

3 x 200 as 100 smooth/100 desc 1-3
4 x 150 as:

    rd 1 – 150 pace
    rd 2 – 50 build to pace tempo / :05 rest / 100 pace
    rd 3 – 100 build to pace tempo / :05 rest / 50 pace

~1:00 rest to regroup between rounds, descend pace by rounds



Commit Swimming’s Mission

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.