Swimming World Training Set: Main Stroke Work

Photo Courtesy: Peter H. Bick

Swimming World Training Set: Main Stroke Work

Welcome to Swimming World’s latest training set to incorporate into your sessions at the pool. This set is a 3500-yard stroke set that mixes in a little bit of everything. The first half of each round mixes in more aerobic and build work before turning to descend and pace work by the end of the round.

2 Rounds:

2 x 250 as 100 IM/50 choice/100 str
3 x 100 as 25 drill/50 build/25 kick fast
3 x 150 as 75 str/25 choice into open turn/50 (rd 1= desc 1-3, rd 2= pace)
4 x 75 as 25 drill/50 fast kick
8 x 25 (rd 1: odd=pace from push, even=drill, rd 2: odd=fast from dive, even=drill)

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.

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