Commit Swimming Set Of The Week: Distance Pace

Photo Courtesy: SIPA USA

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Welcome to Swimming World’s Set of the Week sponsored by Commit! This week’s set is a distance pace set. Each round has different paces for swimmers to hit, starting at mile pace and descending through the rounds to 500/400 pace.

As a relatively short set for a distance swimmer, keep your athletes going through the set straight through with limited rest to challenge them to keep on pace and use the active recovery wisely.

3 Rounds:

300 as 25 k/50 dr/75 sw
2 x 150 (#1 – build by 50 to pace, #2 – pace)
By Round: 2 x 100 pace/100 pace + 2 x 50 pace/4 x 50 pace

*150’s pace = 1650/1500 pace
*100’s pace = 1000/800 pace
*50’s pace = 500/400 pace



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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.