{"id":221897,"date":"2016-09-21T09:00:15","date_gmt":"2016-09-21T16:00:15","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=221897"},"modified":"2016-09-21T08:17:26","modified_gmt":"2016-09-21T15:17:26","slug":"set-of-the-week-im-warm-up-progression","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-im-warm-up-progression\/","title":{"rendered":"Set Of The Week: IM Warm-up Progression"},"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 quick warm-up or pre-set routine to get all of your strokes ready for the rest of workout. Take a look at the set and the description below:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">10 x 75\u2019s on :15 SR as:<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">75 fly kick<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">50 fly\/25 back<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">25 fly\/50 back<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">75 back kick<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">50 back\/25 breast<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">25 back\/50 breast<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">75 breast kick<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">50 breast\/25 free<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">25 breast\/50 free<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">75 flutter kick<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While it is only 10 x 75\u2019s, each one is different and there is some complexity to the pattern. While the first time explaining may be difficult, once swimmers go through it once or twice they can understand the order. Looking at it from a stroke standpoint, you will progress through all four strokes in IM order from start to finish. Beginning with a 75 butterfly, with each consecutive 75 you will take away a 25 of butterfly at the end and add a 25 of backstroke. You continue in this way until you get a full 75 of backstroke, when you\u00a0then begin taking away backstroke and adding breaststroke, finally doing the same with freestyle. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">While the set gives you a\u00a0chance to work on all four stroke, the pattern is also what allows this set to be so useful. In the example above each full 75 of stroke will be all kick of that stroke, but you can change this or assign different instructions to the various distances depending on your needs. For example, you can make all full 75\u2019s of the stroke kick, any 50\u2019s of stroke drill, and any 25\u2019s of stroke build. Using fins is also a good way to warm up the legs and get them moving fast if you want to incorporate that at the end of warm-up. Regardless of how you use this set, it is short and flexible enough so that you can return to it frequently without worrying about it becoming stale with your swimmers. Happy swimming!<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to Swimming World\u2019s Set Of The Week! This week\u2019s set is a quick warm-up or pre-set routine to get all of your strokes ready for the rest of workout.<\/p>\n","protected":false},"author":58,"featured_media":104278,"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":[25938,25274,29993,9344,47714,58571,48778,56186,6404,54570,142,53928,57716],"class_list":["post-221897","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-set-of-the-week","tag-backstroke","tag-breaststroke","tag-butterfly","tag-freestyle","tag-im","tag-im-progression","tag-kick","tag-set-of-the-week","tag-swim","tag-swim-training","tag-swimming","tag-training","tag-warm-up"],"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: IM Warm-up Progression<\/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-im-warm-up-progression\/\" \/>\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: IM Warm-up Progression\" \/>\r\n<meta property=\"og:description\" content=\"Welcome to Swimming World\u2019s Set Of The Week! This week\u2019s set is a quick warm-up or pre-set routine to get all of your strokes ready for the rest of workout.\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-im-warm-up-progression\/\" \/>\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=\"2016-09-21T16:00:15+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2016-09-21T15:17:26+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2014\/08\/chase-kalisz-fly-summer-nationals-2014.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\" 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