Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a high volume IM set.
4 Rounds IMO:
2 x 250 (200 IM w/ floating 100 of stroke)
3 x 150 as:
#1-50 stroke strong/100 choice
#2-100 stroke strong/50 choice
#3-150 as fly-back-breast descend by round
50 smooth to regroup
The set rotates between four rounds, each of which are 1,000 yards. Ideally, the set is done as one round each stroke in IM order. The floating 100 of stroke in the first 2 x 250 IM’s should whatever stroke is the focus for each round. Keep the intervals tighter on the 250’s, with anywhere from :15-:20 rest on the 3 x 150’s so your athletes can push the faster stroke work. Happy swimming!
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