Commit Swimming Set of The Week: Short End Pull Set

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Photo Courtesy: R-Sport / Mia Rossiya Segodnaya

Welcome to Swimming World’s Set of the Week sponsored by CommitSwimming.com! This week’s set is a short end aerobic pull set. Take a look at the set below and the description that follows:

2 Rounds:

300 pull on 4:00

4 x 50’s on :50

2 x 150’s pull on 2:00

4 x 50’s on :45

4 x 75’s pull on 1:00

4 x 50’s on :40

100 easy before next round

Round 1: 4 x 50’s are descend 1-4

Round 2: 4 x 50’s are all fast

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This set is  a fairly straightforward mix of two rounds of pulling and swimming work. All of the pull work should be at a moderate intensity, with the 50’s as descend 1-4 on the first round and all fast on the second round. In the above example, the pull work is all on a 1:20 base per 100, while the 50’s interval descends from a :50 base per 50 to a :40 base through each set of four.

Choose intervals that will work with your group, but make sure your athletes are getting at least :10 seconds rest after the 50’s and between :15 to :30 seconds rest on the pull work. Depending on the intervals you choose, this set could be active recovery, aerobic development, or aerobic threshold work, so feel free to adjust the intervals to your team’s needs. Happy Swimming!

LEARN MORE ABOUT WORKOUTS FROM COMMITSWIMMING.COM

Download Commit’s App To Use On Your Pool Deck.

Take control of your pool deck with Commit’s apps for iOS and Android. No need to burry your head in your phone all practice, but Commit is there for those few minutes you need it. Take attendance , quickly and easily modify the workout, take some notes about the practice so you don’t forget. Everything you need for your workout is on 1 screen. Commit is designed with your time in mind, so you can get back to what you do best… coaching. Now when practice ends, you can get home to your family or meet up with friends right away without wasting extra time in the office.

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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Philip Vranić
6 years ago

Mackenzie Holden

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