Commit Swimming Set Of The Week: Running Dive Sprint Circuit

Photo Courtesy: SIPA USA

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Welcome to Swimming World’s Set of the Week sponsored by Commit! This week’s set is a very short running dive sprint set that is easy to do even with larger numbers. Take a look at the set below and the description that follows:

Multiple Rounds:

25 w/ a running start to a fast flip

→ slide one lane over

25 build to a fast finish


The circuit itself is pretty simple: it’s 2 x 25’s, one from a running dive into a fast flip and the other a build to a sprint finish. The idea is to rotate continuously through this circuit, getting as many sprints in as you need.

The 25 from a running dive should be from along the side of the pool (obviously using an end lane). Have your athletes start as far back as they need to get up to speed and perform a running dive by the halfway point of the length. The running dive should be as fast and smooth as possible, and many of your athletes will only take a couple strokes before they have to flip at the wall.

Instead of pushing off, have your athletes stop following their turn and slide one lane over, taking only :05-:10 rest before they push off for a 25 that starts easy builds into a sprint finish. Tell them to get up to full speed at least ⅔ of the way through the length so that they are finishing fast through the flags. Once they finish the second 25, have them hop out and start over again.

This is an easy sprint set to organize at the end of practice that is engaging for your athletes and can also accommodate larger groups while giving everyone room to sprint. 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.