Commit Swimming Set Of The Week: Mixing In Distance Pace

Photo Courtesy: SIPA USA

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Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a 3600 yard distance set that shifts between tight interval aerobic work and holding pace:

900 cruise on 11:15

3×300 descend to mile pace on 4:00

600 cruise on 7:30

3×200 descend to 1000 pace on 2:40

300 cruise on 3:45

3×100 hold 500 pace on 1:20

The set alternates between longer swims that should be at a moderate aerobic level and shorter swims that build into pace. The 900, 600, and 300 should all be even or negative split swims with a focus on a long, controlled stroke. Each set of 3×300, 3×200, and 3×100 has varying degrees of pace to descend down to. The challenge of the set is to balance consistent aerobic work with faster pace work, so remind your athletes not to burn too much early on so they can work on finishing strong and get down to pace throughout the set. Happy swimming!

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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.

2 Comments

2 comments

  1. Nick Westaway

    Would love to see some of these in meters. Years times make no sense to the rest of the world

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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