Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a breaststroke set that starts with drill and build work and progresses into pace. The drill and build work should help swimmers set up their timing and stroke before getting into more straightforward pace work at the end of the set.
Choose intervals that keep them moving throughout the set so there is not too much rest before heading into the pace work. If you want to put more focus on pace or make it all out swimming, add fins and/or paddles to some of the drill and kick work to give more rest and a chance to work on tempo and power.
20 x 25 (2 drill/1 dps/2 build)
300 (75 breast/25 free)
6 x 50 (odd: kick/dr, even: build)
2 x 150 (50 drill/50 free/50 breast dps)
6 x 50 (odd: pace, even: smooth)
3 x 100 choice
6 x 50 (odd: pace, even: 25 fast/25 smooth)
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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.
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.
Oswego State Swimming