Commit Swimming Set Of The Week: Stroke & IM Descends

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 longer IM set that is moves through multiple rounds of all four strokes and ends with a simple descend of 200 IMs.

Every part of the set will rotate strokes in IM order by round. The focus should be on setting up each stroke on the 25’s, attacking the fast 50’s of stroke, and building up to a 100 fast of stroke at the end of every round. Everything else should be at a moderate aerobic level, keeping them moving through and ready to get up a go fast on the stroke focused work. After going through all four rounds, end with 3 x 200 IM’s as a straight descend to see what they have left in the tank!

Check out the set below and let us know what you think!

4 Rounds:

8 x 25 IMO by round (2 x kick/scull/drill/swim) on :30

4 x (50 fast stroke [IMO by round] on :50 + 100 IM on 1:20)

3 x 100 as (#1-50 str/50 fr, #2-75 str/25 fr, #3-100 str fast) on 1:30 (1:40 for BR)

3 x 200 IM desc 1-3 on 3:00

 

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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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