{"id":219284,"date":"2016-08-24T09:00:46","date_gmt":"2016-08-24T16:00:46","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=219284"},"modified":"2016-08-24T13:34:58","modified_gmt":"2016-08-24T20:34:58","slug":"set-of-the-week-backstroke-descends","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-backstroke-descends\/","title":{"rendered":"Set Of The Week: Backstroke Descends"},"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 an aerobic backstroke set that focuses on pacing and underwater details. Take a look at the set below and the explanation that follows:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">5 x 100 backstroke on 1:30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 50 kick\/drill on 1:00<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 100 backstroke on 1:30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 50 kick\/drill on 1:00<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">3 x 100 backstroke \u00a0on 1:30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 50 kick\/drill on 1:00<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">2 x 100 backstroke on 1:30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 50 \u00a0kick\/drill on 1:00<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">1 x 100 backstroke on 1:30<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">*100\u2019s are negative split, add 2 kicks off 2nd &amp; 3rd turn, descend time through rounds<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">*50\u2019s are 25 kick\/25 drill<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This set moves from 5 x 100\u2019s all the way down to 1 x 100 with 4 x 50\u2019s kick\/drill between as active recovery. The focus of the 100\u2019s is pacing and control off of the walls. All 100\u2019s should be negative split, and there should be a specific focus of adding 2 extra underwater dolphin kicks during the second 50 of each 100. Within each group of 100\u2019s a goal should also be to hold a consistent time for all of the 100\u2019s. As you move through each round of 100\u2019s within the set, the times your swimmers are holding should descend, with the last 100 being an all-out effort. While the 4 x 50\u2019s are active recovery, the drill should still be purposeful. Using <\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/fitter-and-faster-swim-drill-of-the-week-2-2-2\/\"><span style=\"font-weight: 400;\">a drill such as 2-2-2<\/span><\/a><span style=\"font-weight: 400;\"> that focuses on tempo and rotation from the core and hips would be a useful drill to have your swimmers do throughout the set.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During this set it is important to keep swimmers accountable for how many kicks they are taking off of each of their walls, and specifically in the second 50 of each 100. While getting through the first set of 5 x 100\u2019s may be relatively easy, holding that through the 4 x 100\u2019s and 3 x 100\u2019s will be more of a challenge. This is a great set to help build a greater awareness of kick counts and to show your athletes how difficult (and ultimately, what an advantage) it is to find that second gear at the end of their race. In addition to their kicks, watch their stroke tempo to make sure it is increasing throughout the second half of the 100\u2019s. Happy swimming!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to Swimming World\u2019s Set Of The Week! This week\u2019s set is an aerobic backstroke set that focuses on pacing and underwater details. Take a look at the set below<\/p>\n","protected":false},"author":58,"featured_media":217809,"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":[25938,58339,58338,56186,6404,54570,142],"class_list":["post-219284","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-set-of-the-week","tag-backstroke","tag-backstroke-training","tag-descends","tag-set-of-the-week","tag-swim","tag-swim-training","tag-swimming"],"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: Backstroke Descends<\/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-backstroke-descends\/\" \/>\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: Backstroke Descends\" \/>\r\n<meta property=\"og:description\" content=\"Welcome to Swimming World\u2019s Set Of The Week! This week\u2019s set is an aerobic backstroke set that focuses on pacing and underwater details. Take a look at the set below\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-backstroke-descends\/\" \/>\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=\"2016-08-24T16:00:46+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2016-08-24T20:34:58+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/08\/maya-dirado-breathe-backstroke-semifinal-rio.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"2409\" \/>\r\n\t<meta property=\"og:image:height\" content=\"1722\" \/>\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 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