Commit Swimming Set Of The Week: Pace For Fly

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Photo Courtesy: Becca Wyant

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Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a butterfly specific set that challenges swimmers to hold onto their form through a lot of high quality pace and high effort kicking. Each round of the set should be active recovery as a chance for swimmers to find their strokes before getting into the 8×50’s.

Choose intervals for each round that are challenging but still allow your swimmers enough rest to get up and go fast. An ascending interval (i.e. – adding :05 each round on the 50’s) is a great idea for this set to give more rest as the amount and intensity of the work increases.  

4 Rounds:

     150 short axis combo (3 breaststroke strokes/3 butterfly strokes)
     2 x 100 as 25 kick/50 2R, 2L, 2dbl/25 choice
     8 x 50
          Rd 1 – ODD: dr/build, EVEN: dps
          Rd 2 – ODD: pace, EVEN: choice
          Rd 3 – ODD: pace, EVEN: k desc 1-4
          Rd 4 – 25 underwater/:10 rest on the wall/25 sprint fly

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LEARN MORE ABOUT WORKOUTS FROM COMMITSWIMMING.COM

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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.

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