Commit Swimming Set Of The Week: Kick It Out

Photo Courtesy: Caroline Kosciusko

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Welcome to Swimming World’s Set of the Week sponsored by Commit! This week’s set is a kick/swim set focusing on underwaters.

As you can see below, the underwaters on the swims in this set are descending. Keep that as the main focus and make anything on top of the water (i.e. – any swimming) active recovery. This is a different way to challenge your swimmers on underwaters and give them a chance to focus on what it feels like to put together quality kick outs.

300 as 50 kick/50 sw
4 x 100 desc underwaters 1-4
300 as 100 kick/100 sw
3 x 150 desc underwaters 1-3, hold 4
300 kick as 100 kick/50 sw
2 x 200 (#1 – build underwaters by 50, #2 – all out underwaters)
300 kick fast!



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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.