Commit Swimming Set Of The Week: Starts And Breakouts

Photo Courtesy: Peter H. Bick

Welcome to Swimming World’s Set of the Week sponsored by CommitSwimming.comThis week’s set works on improving two of the key elements of sprinting: starts and breakouts. Take a look at the set below and the description that follows:

5 Rounds:

1 x 25 → ski jump for distance from blocks into an underwater bob into a sprint

*put on fins

2 x 50’s w/ fast breakout through 12.5 on 1:00

*take off fins

1 x 25 kick fast underwater to 15 meters, kick easy to wall

1 x 25 all out, focus on distance off start and fast tempo through breakout

commitswimming

The set is bookended with your athletes going off the blocks with two 50’s and a 25 in between that focuses on maintaining speed through the breakout. The first 25 from the blocks is a feet-first entry with the purpose of getting as far off the block as possible. Following the entry, swimmers will go into an underwater bob, sinking to the bottom and then blasting off into a sprint for the rest of the length. The point of this is to develop feel and hold on the water through an unconventional breakout, tuning them into their awareness of the breakouts to come.

Following the first 25 are 2 x 50’s with fins and a single 25 kick without fins. The 2 x 50’s are fast breakouts through at least the 12.5 mark. The fins are there to get your athletes going fast and to remind them to use their legs all the way through their breakouts. Watch closely to make sure they are avoiding decelerating as much as possible as they transition into their strokes, getting up seamlessly into tempo and using their kick to propel them out of their underwater kicks.

The 25 kick is fast through 15 meters, giving them a sense of the feel of their legs without fins, before going into a final 25 all out from the blocks. When done correctly, this is an intense secondary set that can increase your athletes awareness of their body position and control on both their start and their breakouts. Happy swimming!

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8 Comments

8 comments

  1. Yhyyh Ujuju

    The front man is not swimmin’ but flyin’.

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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