Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a sprint set with a lot of speed off the blocks. The set is divided into 5 short rounds of just 550 yards each, with the focus also being 3 x 50’s that close the round. The set builds to 3 x 50’s all out from the blocks by the last round, but with a good amount of active recovery built into each round the goal throughout the set is to be going at 100% effort on every fast swim.
5 Rounds:
2 x 150 k/dr/sw by 25
4 x 25 (odd: drill/sw, even: fast breakout, middle, or finish)
3 x 50 as:
Rounds 1&3: #1: fast breakout, #2: fast turn, #3: fast finish
Rounds 2&4: from a dive (#1: 25 fast, #2: 37.5 fast, #3: 50 fast)
Round 5: all out from dive
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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.
