Commit Swimming Set Of The Week: Distance + Pace

Photo Courtesy: Peter H. Bick

Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a sprint set with a lot of speed off the blocks. The set is a 4000 yard distance set that has plenty of pace work mixed in. The longer swims should be active recovery on intervals that give swimmers a moderate amount of rest heading into the pace work.

Make the speed of the pace descend throughout the set as the distances get shorts; think of starting with mile pace on the 4×200 before descending down to 1000, 500, and maybe even 200 pace by the 4×50’s all out.

800 + 4×200 (75 pace/25 smooth/50 pace/50 smooth)
600 + 4×150 (#1- build, #2-4: pace)
400 + 4×100 pace
200 + 4×50 all out

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