{"id":217282,"date":"2016-08-10T11:31:47","date_gmt":"2016-08-10T18:31:47","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=217282"},"modified":"2016-08-10T11:31:27","modified_gmt":"2016-08-10T18:31:27","slug":"set-of-the-week-developing-sprint-power","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-developing-sprint-power\/","title":{"rendered":"Set Of The Week: Developing Sprint Power"},"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 sprint set that works on developing both distance per stroke, controlling pace, and high tempo swimming. Take a look at the set below:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">6 Rounds:<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">125 focus on DPS on 1:40<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">75 build by 25 w\/ paddles on 1:00<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">25 fast from the blocks w\/ a GREAT start on 1:00<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">25 <\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/fitter-and-faster-drill-of-the-week-catch-up-eleven\/\"><span style=\"font-weight: 400;\">catch-up 11<\/span><\/a><span style=\"font-weight: 400;\">, regroup with extra :20 rest<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Swimmers will go through six rounds of a 125, a 75, and two 25\u2019s. The 125 at the beginning should be a cruise pace that is focused on having a long, efficient stroke. Encourage your swimmers stick to a certain stroke count while also maintaining their pace throughout the entire set. Quickly putting on paddles, they will then go into a 75 build by 25\u2019s with the goal of maintaining their long, powerful stroke as they increase their tempo. Hopping out of the pool after the 75, they will then go into a 25 sprint from the blocks where they maintain the length and power in their stroke but at race tempo. Once everyone has finished their 25, they will go into a 25 of <\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/fitter-and-faster-drill-of-the-week-catch-up-eleven\/\"><span style=\"font-weight: 400;\">catch-up 11<\/span><\/a><span style=\"font-weight: 400;\"> to reset and remind themselves to maintain that long stretched out stroke.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a great set to work in as you are trying to develop sprint speed with your athletes. Although sprinting is often seen as just spinning your arms as fast as you can, we all know there is so much more to it than that. Mixing in aerobic distance per stroke work reminds your swimmers of how to generate efficient power in their stroke, something essential for sprinting, while also using their kick and core to get the most out of every stroke. The build with paddles further emphasizes the power element of the pull, while the 25 from the blocks challenges them to put it all together at a high speed. 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 sprint set that works on developing both distance per stroke, controlling pace, and high tempo swimming. Take<\/p>\n","protected":false},"author":58,"featured_media":210689,"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":[56101,1],"tags":[56455,29958,56186,2164,58240,6404,54570,142,53928],"class_list":["post-217282","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-set-of-the-week","category-uncategorized","tag-distance-per-stroke","tag-power","tag-set-of-the-week","tag-sprint","tag-sprinters","tag-swim","tag-swim-training","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: Developing Sprint Power<\/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-developing-sprint-power\/\" \/>\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: Developing Sprint Power\" \/>\r\n<meta property=\"og:description\" content=\"Welcome to Swimming World\u2019s Set Of The Week! This week\u2019s set is a sprint set that works on developing both distance per stroke, controlling pace, and high tempo swimming. Take\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-developing-sprint-power\/\" \/>\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=\"2016-08-10T18:31:47+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2016-08-10T18:31:27+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/07\/josh-schneider-nathan-adrian-2016-o-trials-9093.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"2400\" \/>\r\n\t<meta property=\"og:image:height\" content=\"1600\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"James Sica\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:creator\" content=\"@JSwim16\" \/>\r\n<meta name=\"twitter:site\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"James Sica\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-developing-sprint-power\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-developing-sprint-power\/\"},\"author\":{\"name\":\"James Sica\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/932f2f8c0e73ad61d3d187eb2ade5441\"},\"headline\":\"Set Of The Week: Developing Sprint Power\",\"datePublished\":\"2016-08-10T18:31:47+00:00\",\"dateModified\":\"2016-08-10T18:31:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-developing-sprint-power\/\"},\"wordCount\":313,\"commentCount\":1,\"publisher\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-developing-sprint-power\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/07\/josh-schneider-nathan-adrian-2016-o-trials-9093.jpg\",\"keywords\":[\"distance per stroke\",\"Power\",\"Set of The Week\",\"Sprint\",\"sprinters\",\"SWIM\",\"swim training\",\"swimming\",\"training\"],\"articleSection\":[\"Commit Swimming Set of the Week\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-developing-sprint-power\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-developing-sprint-power\/\",\"url\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-developing-sprint-power\/\",\"name\":\"Set Of The Week: Developing Sprint Power\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-developing-sprint-power\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-developing-sprint-power\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/07\/josh-schneider-nathan-adrian-2016-o-trials-9093.jpg\",\"datePublished\":\"2016-08-10T18:31:47+00:00\",\"dateModified\":\"2016-08-10T18:31:27+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-developing-sprint-power\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-developing-sprint-power\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-developing-sprint-power\/#primaryimage\",\"url\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/07\/josh-schneider-nathan-adrian-2016-o-trials-9093.jpg\",\"contentUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/07\/josh-schneider-nathan-adrian-2016-o-trials-9093.jpg\",\"width\":2400,\"height\":1600,\"caption\":\"Photo Courtesy: Peter H. 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