Commit Swimming Set Of The Week: Sprint Or Pace Work

Photo Courtesy: Swimming Australia

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Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a sprint and pace set.

X # of Rounds:

12 x 25 w/ snorkel and :05 rest
     1-3: front sculling
     4-6: underwater recovery
     7-9: straight arm free
     10-12: fast breakout/fast finish
3 x 50 w/ fins descend 1-3
4 x 50 as:
     1: 25 from the blocks
     2 & 3: fast between flags from a push
     4: all out 50 from blocks

The set starts off with some drill work with a snorkel and (eventually) fins, mixing in some active recovery drill work and speed play. The set then adds 3 x 50 descend just to get primed to swim fast before heading into some all out work from a push and the blocks. The pace for those swims can be whatever works for your particular group, and the set is great to repeat multiple times depending on your time and needs.

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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.

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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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