Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a nearly 3,000 yard mainly aerobic IM set that focuses on descending pace through the set.
Swimmers will be switching between all four strokes pretty consistently throughout the workout, so keep an eye on transitions and technique as the set gets more intense as there is not much active recovery built into the second half of the set.
12 x 25 IMO as dr/k/dr/sw
3 x 300 IM build each 75
8 x 50 IMO (odd: dr/sw, even: strong)
3 x 200 IM desc #1-2, hold #3
6 x 75 IM fly-bk-br, desc 1-3, hold effort 4-6
3 x 100 IM best average
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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.