{"id":213845,"date":"2016-07-27T09:00:02","date_gmt":"2016-07-27T16:00:02","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=213845"},"modified":"2016-07-27T09:05:43","modified_gmt":"2016-07-27T16:05:43","slug":"set-of-the-week-distance-race-pace","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-distance-race-pace\/","title":{"rendered":"Set Of The Week: Distance Race Pace"},"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 round of 100\u2019s for distance freestylers. Moving through descend swims on increasingly tight intervals, this set will challenge your swimmers to control their race pace. Check out the set and it\u2019s description below:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">5 x 100 descend on 1:30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">5 x 100 descend on 1:20<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">5 x 100 descend on 1:10<\/span><\/p>\n<p style=\"padding-left: 60px;\">***Descend pace within each round:<\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">#1 &amp; 2: feel it out to set yourself up for a good descend<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">#3: 1,650 pace<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">#4: 1,000 pace<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">#5: 500 pace<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The set is 15 x 100\u2019s that are divided into three sets of five. Each set of five is a descend that works through mile, 1,000, and 500 pace before starting over again. The first two of each series should be used as active recovery and setting your swimmers up to be able to get down to the correct pace during the set. There is no rest between sets of five.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a great set for teaching swimmers control over their pace. It will be common to see swimmers start out too fast and then not be able to hold on to the correct pace throughout the rest of the set as the intervals drop down (similar to a \u201cfly and die\u201d approach you may see in many distance races). Emphasize that the push should come as the intervals get faster and that like this set, any distance race demands strategy and a plan. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your swimmers are able to get through the set hitting all of their goal times you can always add additional rounds and change the progression of the intervals (dropping :05 seconds, for example, instead of :10). Successful completions of this set will have your swimmers finishing their races strong and prevent them from over-swimming the front half of their races. Happy swimming!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to Swimming World\u2019s Set Of The Week! This week\u2019s set is a round of 100\u2019s for distance freestylers. Moving through descend swims on increasingly tight intervals, this set will<\/p>\n","protected":false},"author":58,"featured_media":213397,"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":[56101],"tags":[55967,58136,56186,142,53928],"class_list":["post-213845","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-set-of-the-week","tag-distance-training","tag-race-pace","tag-set-of-the-week","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: Distance Race Pace<\/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-distance-race-pace\/\" \/>\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: Distance Race Pace\" \/>\r\n<meta property=\"og:description\" content=\"Welcome to Swimming World\u2019s Set Of The Week! 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Moving through descend swims on increasingly tight intervals, this set will\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-distance-race-pace\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Swimming World\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SwimmingWorld\" \/>\r\n<meta property=\"article:published_time\" content=\"2016-07-27T16:00:02+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2016-07-27T16:05:43+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/07\/cd0ymzcznguwzdbhnduynddiytjhm2yyzthlmtjjotqwyyznpwi0mjaxy2rlzgy1zge5zjlinwy5zgzinzcwmtaxotdl.jpeg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"610\" \/>\r\n\t<meta property=\"og:image:height\" content=\"343\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"James Sica\" 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