Commit Swimming Set of The Week: Developing 200 Fly Pacing

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Photo Courtesy: Andy Ringgold / Aringo Photos

Welcome to Swimming World’s Set of the Week sponsored by CommitSwimming.com! This week’s set is designed to work on developing the right tempo and pacing for a 200 butterfly. Tale a look at the set below and the description that follows:

3 Rounds:

1 x 200 butterfly as:

50 3R-3L-3dbl

50 2R-2L-2dbl

50 1R-1L-1dbl

50 steady tempo

4 x 50’s on 1:00

ODD: easy drill or freestyle

EVEN: 50 @ 200 pace

100 easy

commitswimming

The set begins with a single 200 butterfly that itself is a drill progression. Starting with 3R-3L-3dbl, swimmers will drop a stroke of the single arm drill with each 50 until their last 50, which is full stroke butterfly.

A common problem when swimming the 200 butterfly is forcing your stroke tempo to early and not setting yourself up to have a strong second half of your race. The drill progression through the 200 forces swimmers to slow down their tempo at the beginning of the swim and naturally increase their tempo with each 50, working on making the last two 50’s feel faster than the first two.

Each round will end with 4 x 50’s trying to put this steady tempo into practice, alternating between easy 50’s of drill or freestyle and full 50’s of pace butterfly. Take an easy 100 between each round to regroup and give your swimmers some active recovery between sets. Happy swimming!

LEARN MORE ABOUT WORKOUTS FROM COMMITSWIMMING.COM

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Take control of your pool deck with Commit’s apps for iOS and Android. No need to burry your head in your phone all practice, but Commit is there for those few minutes you need it. Take attendance , quickly and easily modify the workout, take some notes about the practice so you don’t forget. Everything you need for your workout is on 1 screen. Commit is designed with your time in mind, so you can get back to what you do best… coaching. Now when practice ends, you can get home to your family or meet up with friends right away without wasting extra time in the office.

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.

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Angela Harmon
6 years ago

Patrick Harmon

Nick Westaway
6 years ago

Pascal Blanquer ideas for Friday ?

Pascal Blanquer
6 years ago
Reply to  Nick Westaway

Your coaching training has been suspended!

Pascal Blanquer
6 years ago
Reply to  Nick Westaway

I mentioned a hoop to dive in

Sean Doyle
6 years ago

Patrick Doyle

Sherif Ramses Ebbo
6 years ago

Hodzii ElRidi

Hodzii ElRidi
6 years ago

Will do that.. hlwa ?

Pepe Sanchez Alfonso
6 years ago

Carlos Berrios Rivera

Hilary Dambach
6 years ago

Marisa Dambach

Pete Fitzpatrick
6 years ago

ultimate test of endurance and strength!

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