Commit Swimming Set Of The Week: Short Secondary Pull Set With Paddles

Photo Courtesy: Peter H.Bick

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

2 Rounds:

2 x 50’s pull w/ paddles on :45 as:

#1 – fast

#2 – easy

1 x 150 pull w/ paddles fast on 1:50

2 x 50’s pull w/ paddles on :45 as:

#1 – fast

#2 – easy

1 x 150 fast swim w/ paddles on 1:50

1 x 100 easy swim on 2:00

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This is a short pull set that uses paddles and is great to include either at the end of warm up before a main set or at the end of practice to get some bursts of speed from your swimmers. The set starts with 2 x 50’s pull w/ paddles on a pretty easy interval, with the first one fast and the second one easy. After their easy 50 swimmers will go right into a 150 pull w/ paddles that is fast on a more challenging interval.

After their first 150 they will repeat the 2 x 50’s (1 fast, 1 easy) and then take off their pull buoys and finish the round the with a 150 swim w/ paddles fast again on a challenging interval. Each round ends with a 100 easy on 2:00 before regrouping for the next round.

The point of the set is really to just get your swimmers pulling fast, with the paddles just to help your swimmers feel fast and get still get their tempo up while still pulling a lot of water. This is a great set to give to your distance swimmers after a long aerobic day to test them when they’re tired and teach them how to still get up and go fast when they may feel like they can’t. 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.

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Author: James Sica

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James Sica is the Men and Women's Assistant Coach at Massachusetts Institute of Technology. He has been an assistant coach at CMU in Pittsburgh, PA (2015-2017), a volunteer assistant coach with the Harvard women’s program (2014-2015) and an assistant with the Ithaca College men's program (2012-2014).

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