{"id":221092,"date":"2016-09-14T09:02:39","date_gmt":"2016-09-14T16:02:39","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=221092"},"modified":"2016-09-14T09:04:01","modified_gmt":"2016-09-14T16:04:01","slug":"set-of-the-week-aerobic-descends-with-equipment","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-aerobic-descends-with-equipment\/","title":{"rendered":"Set Of The Week: Aerobic Descends With Equipment"},"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 general aerobic set that mixes in equipment and IM or main stroke work. 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;\">500 find steady pace on 7:30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 50 choice w\/ fins on 1:00<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">\u2192 1st and last 15 meters fast<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">Rest :30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">400 drop pace on 6:00<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">6 x 50 free w\/ fins on :55<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">\u2192 breath 3-5-7 by 50<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">Rest :30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">300 drop pace on 4:30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">8 x 50 w\/ fins on :50<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">\u2192 main stroke or IMO, odd 50\u2019s moderate even 50\u2019s fast<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">Rest :30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">200 drop pace on 3:00<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">10 x 50 main stroke w\/ fins and paddles on :45<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">\u2192 descend sets of 3, number 10 all out<\/span><\/p>\n<p>The set alternates between an aerobic swim and a set of 50\u2019s with equipment. The aerobic swims descend in pace throughout the set as they also descend in distance. The shorter the set, the faster your swimmers pace should be. Meanwhile, the set\u2019s of 50\u2019s ascend from 4 x 50\u2019s at the beginning to 10 x 50\u2019s at the end. While the longer aerobic swims are focused on even pacing and distance per stroke, as you move through the 50\u2019s the focus should be more on pure speed, using the fins and paddles to get up and go fast in your main stroke.<\/p>\n<p>The best way to move through the set is start at a moderate aerobic pace at the 500 and use the first set of 4 x 50\u2019s to tap into speed while working on refining breakouts and finishes. As you move through the 400, 300, and 200, the pace per 100 should get faster so that the last 200 is a near all-out effort. There should be a moderate amount of rest built in with the intervals so that swimmers both put in a high quality effort and have time to put on their fins as they move into the 50\u2019s. During the 50\u2019s, effort should be at a high level throughout the set, culminating with 10 x 50\u2019s descending in sets of three at the end, with a final all out 50. While the interval drops down with each set of 50\u2019s by :05 seconds, even at the end of the set your swimmers should be getting a decent amount of rest between each 50.<\/p>\n<p><span style=\"font-weight: 400;\">This set challenges your swimmers to control their pacing and manage their energy throughout the set. They will be switching gears between nearly every swim, which will help them stay engaged and focused to get the most out of the workout. 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 general aerobic set that mixes in equipment and IM or main stroke work. Take a look at<\/p>\n","protected":false},"author":58,"featured_media":213802,"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":[57434,58486,58488,58195,58338,58485,26455,55372,56186,58487,54570,142],"class_list":["post-221092","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-set-of-the-week","tag-aerobic","tag-aerobic-development","tag-aerobic-pace","tag-descend","tag-descends","tag-equipment","tag-fins","tag-pacing","tag-set-of-the-week","tag-speed","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: Aerobic Descends With Equipment<\/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-aerobic-descends-with-equipment\/\" \/>\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: Aerobic Descends With Equipment\" \/>\r\n<meta property=\"og:description\" content=\"Welcome to Swimming World\u2019s Set Of The Week! This week\u2019s set is a general aerobic set that mixes in equipment and IM or main stroke work. 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