Welcome to Swimming World’s Set of the Week sponsored by CommitSwimming.com! This week’s set is a short secondary set that is great for transitioning your athletes to long course sprinting. Take a look at the set below and the description that follows:
3 x (4 x 50’s on 1:15) as:
#1: fast kick in a streamline w/ snorkel
#2: slow tempo w/ fast kick
#3: sprint w/ length in stroke
#4: all easy w/ snorkel
Think of this set as a progression to remind your athletes how to sprint in long course meters. Each round starts with a 50 of fast kick where they are really working the legs. Use a snorkel on this to get their heads down and have them hold a streamline the whole way to make them aware of their body position. Make sure they are nice and long on top of the water, as you’ll want them to be able to keep that length as they transition into swimming.
Following that, they will take the snorkel off and do a full 50 where they are maintaining that fast kick while adding in a slow arm tempo. The point of the slow tempo is to keep length in their stroke while they are maintaining their awareness of their core, legs, and body position. So often when swimmers add in their arms they will forget to really utilize their lower body to go forward, and this extra step is meant to prevent that. Finally, swimmers will complete a 50 sprint at full speed before putting their snorkels back on and doing a 50 easy to start the next round.
The main point of the set is to keep the length in their sprint stroke as they work on getting up to sprint tempo, all while staying fully engaged with their legs and aware of their body position. Any inefficiency is magnified in long course because swimmers don’t have a turn to “reset” each 25. That means they need to be able to maintain the details of their stroke, like their body position, for a longer period of time. Running through this sequence will practice those details with your swimmers and ultimately make the transition to long course easier. Happy swimming!
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