Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is four rounds of a mile pace set that alternates longer pace work with shorter and shorter repeats of active recovery.
Make sure your swimmers have a good warm-up before going into this main set, as it starts right up with a 200 at their mile pace and doesn’t let up much from there. Each piece of mile pace is followed by a short rest on the wall and then a cruise swim that is on a 1:30 base per 100. Adjust based on your swimmers’ needs, but they shouldn’t get more than 10 seconds rest per 50 of active recovery work.
Go straight through each of the rounds and watch to make sure your athletes keep their stroke long and pacing consistent as they move through the rounds. Take a look at the set below!
4 Rounds:
200 pace on :15 SR + 100 cruise on 1:30
150 pace on :10 SR + 2 x 75 cruise on 1:05
100 pace on :05 SR + 3 x 50 cruise on :45
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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.