{"id":203631,"date":"2016-05-18T09:00:14","date_gmt":"2016-05-18T16:00:14","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=203631"},"modified":"2016-05-18T07:56:33","modified_gmt":"2016-05-18T14:56:33","slug":"203631-2","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/203631-2\/","title":{"rendered":"Set Of The Week: Mid-Pool Bob\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! This week\u2019s set is a short warm-up set of relatively continuous swimming that is broken up by mid-pool bobs:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">8 x 100 starting from the middle of the pool <\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">Rest = 8 bobs off the bottom w\/ streamline<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">\u2192 <\/span><i><span style=\"font-weight: 400;\">hold streamline tight, engage the core, maintain the lines<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">Aside from being fun to watch, the bobs serve to keep your swimmers engaged in what they are doing. While the bob\u2019s are technically the \u201crest\u201d between the 8 x 100\u2019s, in reality they are there to break up the swimming and get your athletes more aware of their body position. Each bob should have a tight streamline and a powerful push off from the bottom of the pool. In explaining this to your athletes, it may be helpful to compare the movement to pushing off of the wall after a flipturn. Your swimmers should have a tight streamline with each push off and try to maintain a long, linear body position as they shoot through the surface of the water.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can be a different way to change up warm-up and get in some thoughtful, continuous swimming to start your workout. During longer training sessions, this can also be good active recovery work to reset between main sets. While it certainly is not reinventing the wheel, athletes of all ages will appreciate the change in routine. Happy swimming!<\/span><\/p>\n<p><em>Coaches and swimmers should take precautions to avoid shallow water blackouts when performing underwater drills. All training should be conducted by a certified and experienced coach. Coaches and swimmers who use these drills should do so at their own discretion. <a href=\"http:\/\/www.swimmingworldmagazine.com\/news\/?s=shallow+water+blackout\" target=\"_blank\">Learn more about shallow water blackouts<\/a> <\/em><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to Swimming World\u2019s Set Of The Week! This week\u2019s set is a short warm-up set of relatively continuous swimming that is broken up by mid-pool bobs: 8 x 100<\/p>\n","protected":false},"author":58,"featured_media":115293,"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":[57714,57715,28248,54570,142,53928,57716],"class_list":["post-203631","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-set-of-the-week","tag-bobs","tag-mid-pool-bobs","tag-streamline","tag-swim-training","tag-swimming","tag-training","tag-warm-up"],"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: Mid-Pool Bob\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\/203631-2\/\" \/>\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: Mid-Pool Bob\u2019s\" \/>\r\n<meta property=\"og:description\" content=\"Welcome to Swimming World\u2019s Set Of The Week! 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