Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a sprint focused workout that mixes fast kicking with all out sprinting.
2 Rounds:
2 x 125 as 75 fast k/25 scull/25 dps + 4 x 75 desc 1-4 to all out
3 x 100 as 50 fast kick/25 scull/25 dps + 4 x 50 (add 12.5 fast each 50)
4 x 75 as 25 fast kick/25 scull/25 dps + 6 x 25 as fast breakout/fast finish/all fast
5 x 50 as desc 1-3, 4&5 dps + 1 x 100 all out from a dive
The set alternates between higher intensity kicking and shorter, sustained bursts of sprint swimming that builds up to a fast 100 from the blocks at the end of each round. Choose intervals that are fairly short rest on the kicking distances (:05-:10 rest) to keep the work at a high intensity aerobic level. Give more rest on the shorter sprints so swimmers can focus on high quality swims. Challenge your athletes to start fast and hold on, keeping an eye on their effort on holding onto their technique. Happy swimming!
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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.
Joe Stott