Commit Swimming Set Of The Week: Long Course Sprint

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Jimmy Feigen, Photo Courtesy: Andy Ringgold/Aringo Photos

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Welcome to Swimming World’s Set of the Week sponsored by Commit! This week’s set is a sprint set designed for the long course pool.

The set features three rounds, each of which totals 1,000 meters. By the end of the set swimmers should be going all-out, with each of the final 6 x 50’s starting with 8 all out cycles and each 100 having a closing 50 of target pace (could be second 50 of 100 or third or fourth 50 of a 200).

Ascend the intervals by round, giving your swimmers more rest as their expected level of effort increases. This is a great set as you’re getting into long course season to start getting a better feel for the top end and back end speed in a long course pool.

3 Rounds:

2 x 150 as 50 kick/50 drill/50 swim w/ snorkel
6 x 50

Round 1: build each 50
Round 2: descend 1-3, 4-6
Round 3: 8 all out cycles

4 x 100

Round 1: build second 50 of each 100
Round 2: descend 1-4
Round 3: 50 smooth/50 closing pace



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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.