Commit Swimming Set Of The Week: Three Intervals, Six Distances

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 roughly 3,000 yard aerobic set that mixes challenging intervals with some high intensity swims that forces your swimmers to swim fast when they are tired.

The set moves through multiple rounds of a swim on a tighter interval followed by a swim on a relatively “soft” interval. The longer swim should be at an aerobic level, with the intervals chosen to give them anywhere from 5-10 seconds of rest, but no more. The second, shorter swim is on the same interval as the first, but should be at or faster than their threshold pace. This is a great set to individualize, with the shorter swims letting you mix in strokes or race pace training. Don’t take any extra rest between the rounds and hold on for an intense workout.

Take a look at the set below and try it with your team!

*no extra rest between rounds

4 x (200 + 150) on 2:20

6 x (100 + 75) on 1:10

8 x (50 + 25) on :35

 

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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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