{"id":199194,"date":"2016-04-27T09:00:55","date_gmt":"2016-04-27T16:00:55","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=199194"},"modified":"2016-05-03T09:50:32","modified_gmt":"2016-05-03T16:50:32","slug":"set-of-the-week-pattern-100s","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-pattern-100s\/","title":{"rendered":"Set Of The Week: Pattern 100\u2019s"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Welcome to <\/span><i><span style=\"font-weight: 400;\">Swimming World\u2019s <\/span><\/i><span style=\"font-weight: 400;\">Set Of The Week! <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-super-550-kick-set\/\">Similar to last week\u2019s set<\/a>, this week we\u2019re giving you another pattern that is easily modified based on the needs of your team. While only a short 1,000 yards, this set is great to incorporate into warm-up or as a preparation for a longer main set. Take a look below and see the set and read about the different ways you can modify this set:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">10 x 100\u2019s on same interval<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">3 x 100 IM\u2019s dec 1-3<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">1 x 100 easy free<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">2 x 100 as 50 stroke fast\/50 free easy<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">1 x 100 easy free<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">1 x 100 stroke build each 50<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">1 x 100 easy free<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">1 x 100 stroke FAST<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While the example above is presented as an IM and stroke-focused set, this pattern can easily be modified to accommodate just freestyle, just pulling, or even just kicking. The \u201ceasy\u201d 100\u2019s can also be substituted with drill work or kicking as well to add another focus to the set. However you choose to modify the set, the basic pattern of effort by 100 is always the same:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">3 descend &#8211; 1 easy &#8211; 2 active recovery &#8211; 1 easy &#8211; 1 build &#8211; 1 easy &#8211; 1 fast <\/span><\/p>\n<p><span style=\"font-weight: 400;\">This pattern also works well as a main set if the goal for the day is active recovery. Substituting 150\u2019s, 200\u2019s, or longer distances for each 100 easily bumps up the yardage. You can also add multiple rounds that can give you even more flexibility with the set. For example, you can do the first round freestyle, the second round kick, and the third round stroke or IM. However you use the set, the pattern will keep your swimmers engaged as they move through the workout. Happy swimming!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to Swimming World\u2019s Set Of The Week! Similar to last week\u2019s set, this week we\u2019re giving you another pattern that is easily modified based on the needs of your<\/p>\n","protected":false},"author":58,"featured_media":118814,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,56101],"tags":[57571,51606,28840,36297,53568,42797,47714,56186,2412,142,53928],"class_list":["post-199194","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-set-of-the-week","tag-active-recovery","tag-club-swimming","tag-coaching","tag-college-swimming","tag-drills","tag-high-school-swimming","tag-im","tag-set-of-the-week","tag-stroke","tag-swimming","tag-training"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Set Of The Week: Pattern 100\u2019s<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-pattern-100s\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Set Of The Week: Pattern 100\u2019s\" \/>\r\n<meta property=\"og:description\" content=\"Welcome to Swimming World\u2019s Set Of The Week! 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