Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is an aerobic distance free set set totaling just under 4,000 yards. The set is constructed as three rounds, each of which starting with a 3 x 200 descend. After that is a longer straight swim that will be at the pace you descended to on the 200’s.
Each straight swim gains a 200 per round, so challenge your swimmers to descend to the same time of each round of the 200’s and see if they can hold that pace as the swims increase in distance. Use the 100 smooth in between rounds as a regroup and see how fast you push your pace.
3 Rounds:
3 x 200 descend 1-3
400/600/800 by round at your desc pace
100 smooth to regroup between rounds
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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.