Commit Swimming Set Of The Week: Dryland Sprint Circuit

Photo Courtesy: Becca Wyant

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Welcome to Swimming World’s Set of the Week sponsored by Commit! This week’s set is a sprint series that adds in some out of water dryland. Each round starts with short descending distances that always end with a 50 fast kick. After that swimmers will hop out for a short dryland circuit. The exercises can vary depending on your pool space/team size, but try to have some body weight exercises mixed with plyometric or fast twitch movements (squats jumps, split jumps, etc.).

Each round ends with pure 25 sprints mixed with easy 25’s, with the easy 25’s slowly disappearing each round. You can mix the set up by adding in some equipment (fins on the 25’s) or changing the focus to all legs by making the 25’s kick.

4 Rounds:

150 as 25 drill/25 sw/50 build/50 fast kick
2 x 100 as 25 drill/25 build/50 fast kick
3 x 50 fast kick
*dryland circuit (12 x med ball slams/100 jump ropes/12 x burpees no push up)
8 x 25 as 1 fast/3 ez (add 1 fast 25 each round so rd 4 = all fast)



Commit Swimming’s Mission

Commit Swimming builds innovative software for our sport, bringing 21st-century tech to swimming.Every dang day Commit strives to improve technology in swimming, pushing the boundaries of what has been done before. For far too long swimming software has lacked creativity and simplicity. It is our goal to change that by delivering products that dazzle you with their simplicity and elegance.Commit_newLogo_Swimming (1)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.