Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a sprint set designed for the long course pool.
The set features three rounds, each of which totals 1,000 meters. By the end of the set swimmers should be going all-out, with each of the final 6 x 50’s starting with 8 all out cycles and each 100 having a closing 50 of target pace (could be second 50 of 100 or third or fourth 50 of a 200).
Ascend the intervals by round, giving your swimmers more rest as their expected level of effort increases. This is a great set as you’re getting into long course season to start getting a better feel for the top end and back end speed in a long course pool.
3 Rounds:
2 x 150 as 50 kick/50 drill/50 swim w/ snorkel
6 x 50
Round 1: build each 50
Round 2: descend 1-3, 4-6
Round 3: 8 all out cycles
4 x 100
Round 1: build second 50 of each 100
Round 2: descend 1-4
Round 3: 50 smooth/50 closing pace
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