Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a versatile stroke set that can modified for any of the four strokes. The set moves from a kick-focus to a swim-focus in the second half, ending with some fast swimming that can be pace or all-out repeats. This is a great set to keep everyone on a similar page when you still want to get in more individualized stroke work.
6 x 75 kick descend 1-3, 4-6
200 dr/swim by 50
6 x 50 fast kick under/over by 25
100 choice swim
8 x 25 1-4 sprint kick/5-8 sprint swim by 25
100 kick smooth
6 x 50 (odd: dps/build, even: fast)
200 smooth kick/swim by 50
6 x 75 as 25 build/:05 rest/50 @ pace
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Every dang day Commit strives to improve technology in swimming, pushing the boundaries of what has been done before. For far too long swimming software has lacked creativity and simplicity. It is our goal to change that by delivering products that dazzle you with their simplicity and elegance.
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.