Stroke Speed and Pace - Swim Training Set

Swim Set

(Original story from Swimming World Magazine)

This week’s Swim Training Set Of The Week takes a look at a great specialty workout that works 100 speed and 200 pacing. The entire set, all four rounds, is specialty one (swimmer’s best stroke). It’s a great set that can accomplish a lot for the swimmer. Take a look:


3 x 100 stroke @ best time +:08 (BR + :10)  1:20/1:25/1:35 (BR)

2 x 50 stroke under goal 200 pace                 :45/:50/:50

1 x 300 pull free                                           5:00

The three 100s are all fast, with the ceiling time set at the swimmer’s best time plus eight seconds. Breaststrokers need to be within ten seconds of their best times. Because all the 100s are from a push, this is an effective challenge and will require a fast effort. Consistent in-practice speed will be key to staying below the ceiling times throughout all four rounds...(Read More)

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