Commit Swimming Set Of The Week: Long Course Pace

This set of the week is a speed and pace set perfect for getting used to long course pacing as you head into meet season this summer. Photo Courtesy: Dan D'Addona

Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a speed and pace set perfect for getting used to long course pacing. The set has a high volume of quality swimming, and ends each round with bursts of speed and faster than pace sprinting. With each round the volume of pace decreases and all out speed work increases, challenging your athletes to find their top speed while fatigued.

3 Rounds:

250 smooth w/ fins
150 as drill/kick/build by 50
4/3/2 x 50 (by round) pace
3/4/5 x 50 (by round) as 10 meter burst/faster than pace by 50 → follow pattern as 50’s are added

*regroup between rounds
**option to use fins for all of round 3

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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.

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Commit Swimming Set Of The Week: Long Course Pace

3 Rounds:

250 smooth w/ fins 150 as drill/kick/build by 50 4/3/2 x 50 (by round) pace 3/4/5 x 50 (by round) as 10 meter burst/faster than pace by 50 → follow pattern as 50’s are added

*regroup between rounds **option to use fins for all of round 3

Commit Swimming’s Mission

250 smooth w/ fins
150 as drill/kick/build by 50
4/3/2 x 50 (by round) pace
3/4/5 x 50 (by round) as 10 meter burst/faster than pace by 50 → follow pattern as 50’s are added

*regroup between rounds
**option to use fins for all of round 3