Commit Swimming Set Of The Week: Long Course Sprint Rounds

Photo Courtesy: Singapore Swimming Federation

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Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a long course sprint set that works on tempo, turns, and builds up to fast all out 50’s within each round.  

6-8 Rounds:

:10 all out kick on the wall into flip & 25 all out to a flip
25 all out from :10 scull at mid-pool
3 x 50 as (#1: fast breakout from blocks, #2: fast 25 from blocks, #3: fast 50 from blocks)

Each round starts with a :10 kick against the wall into a turn and a fast 25. End the fast 25 with another mid pool flip, working on approaching the turn with speed. Encourage your swimmers to keep their heads down and tempo up going into the turn and see who is carrying their speed through their mid pool flips.

They will follow that up with a 25 from a dead stop at mid pool. Again, remind your swimmers to keep their heads down and get up to tempo from the start. This will help them develop a better awareness of their body position in the water and how efficient their stroke is.

Each round ends with 3 x 50’s from the blocks. If your pool only has blocks on one end just coordinate so the last full 50 is from the blocks. Make sure that swimmers are practicing the same tempo in each one of their swims, no matter the distance. It may be helpful to create a progression through the rounds (3 at 200 pace/tempo, 3 at 100 pace/tempo, etc.). Keep the 50’s on an interval that keep them moving but also give them enough rest in between swims to maintain their tempo and pace (anywhere from 1:15 to 1:30 may be appropriate depending on your group). 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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