Commit Swimming Set Of The Week: Over Distance Mile Pace

Photo Courtesy: Peter H. Bick

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Welcome to Swimming World’s Set of the Week sponsored by Commit! This week’s set is an over distance mile pace set for your distance swimmers. Take a look at the set below and the description that follows:

2 Rounds:

600 negative split (option to pull)

3 x 200’s w/ second 100 at mile pace

:30 rest

300 at mile pace


This is a challenging 3,000 yard set that builds through each round to mile pace work. Each round starts with a 600 negative split, with the option to pull. The point of this is to let your swimmers get into a groove and find their tempo, with the first 300 focusing on the length of DPS of their stroke and the second 300 focusing more on adding some power into their stroke.

Following the 600 are 3 x 200’s that are still negative split, with the second 100 of each focused on hitting mile pace. Have them go straight through the 200 and time them from the flip. If timing isn’t possible because of the group size, have them either take :05 on the wall to spot their time or just have them get to pace by feel. Put these 200’s on an interval where they get between :20-:30 seconds of rest so they can push to mile pace on each one.

Each round ends with a 300 with the goal of hitting mile pace through the whole swim. Give your athletes a little extra rest before going into this so they can get mentally and physically ready to get after the swim. You can also play with variations of the pacing on this, with only the last 200 mile pace or splitting between mile pace and 1,000 pace depending on what you want your swimmers to be aiming for. Take an easy 100 or 200 yards between each round to keep your athletes fresh. 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.