{"id":212226,"date":"2016-07-13T09:00:36","date_gmt":"2016-07-13T16:00:36","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=212226"},"modified":"2016-07-12T15:49:01","modified_gmt":"2016-07-12T22:49:01","slug":"set-of-the-week-mile-pace-300s","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-mile-pace-300s\/","title":{"rendered":"Set Of The Week: Mile Pace 300\u2019s"},"content":{"rendered":"

Welcome to <\/span>Swimming World\u2019s <\/span><\/i>Set Of The Week! This week\u2019s set is a distance race pace set specifically for milers. The set is great to do long course, as half of the 3,000 meter workout ends up being mile pace (which you math fans know is equal to a mile in a long course pool). Take a look at the set below and read how to best implement it with your team:<\/span><\/p>\n

10 x 300\u2019s as 150 at mile pace, 150 cruise on 5:00<\/span><\/p>\n

As you can see, the basic outline of the set is 10 x 300\u2019s on an interval. However, the first 150 of each 300 is designated as mile pace, which should be decided upon prior to the beginning of the set. For example, if a swimmer wanted to hold 17:00 mile pace, they would want to hold :34\u2019s per 50, or 1:42\u2019s per 150.<\/span><\/p>\n

The second 150 is just active recovery, and the swimmers should go right into those easy 150\u2019s following the 150 at mile pace. Since the 300\u2019s are on an interval (in the example above on 5:00), they won\u2019t be able to float through the second 150 but will still be able to get enough rest before the next repeat.<\/span><\/p>\n

This set is a great way to show your swimmers what mile pace actually feels like, and coaches should record the times during the set as well as stroke count to make sure both are consistent. If a swimmer is way under pace but their stroke count is rising through the set, they are not getting what they should out of the set. What they do during each 150 should be what they can maintain during an actual race. If you are doing the set in a long course pool, you can also add the 150\u2019s up at the end to get a total mile time to see where swimmers are in relation to their goals and give them some extra motivation. This can also be a set you do 2 or 3 times during the season, depending on the length, to track progress their progress on controlling their pace. Happy swimming!<\/p>\n","protected":false},"excerpt":{"rendered":"

Welcome to Swimming World\u2019s Set Of The Week! This week\u2019s set is a distance race pace set specifically for milers. The set is great to do long course, as half<\/p>\n","protected":false},"author":58,"featured_media":211194,"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":[57998,57997,54570,142],"class_list":["post-212226","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-set-of-the-week","tag-long-course-training","tag-mile-pace","tag-swim-training","tag-swimming"],"jetpack_publicize_connections":[],"yoast_head":"\r\nSet Of The Week: Mile Pace 300\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-mile-pace-300s\/\" \/>\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: Mile Pace 300\u2019s\" \/>\r\n<meta property=\"og:description\" content=\"Welcome to Swimming World\u2019s Set Of The Week! 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