{"id":227728,"date":"2016-11-02T09:00:26","date_gmt":"2016-11-02T16:00:26","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=227728"},"modified":"2016-11-05T09:51:19","modified_gmt":"2016-11-05T16:51:19","slug":"set-of-the-week-developing-backstroke-tempo","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-developing-backstroke-tempo\/","title":{"rendered":"Aqua Sphere Set Of The Week: Developing Backstroke Tempo"},"content":{"rendered":"<p style=\"text-align: center;\"><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 sponsored by<a href=\"http:\/\/www.michaelphelps.com\/us\/en\/swimwear-all\" target=\"_blank\"> Aqua Sphere<\/a>!<br \/>\n<script src=\"\/\/ads.swimmingworldmagazine.com\/absolutebm.aspx?b=1194\" type=\"text\/javascript\"><\/script><br \/>\nThis week\u2019s set is a backstroke set that focuses on consistent high tempo. Take a look at the set below and the description that follows:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">2 Rounds:<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">2 x 150 backstroke on 2:00<\/span><\/p>\n<p style=\"padding-left: 90px;\"><span style=\"font-weight: 400;\">\u2192 100 long axis combo (4 back, 3 free)\/50 swim, set kick count off walls<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">4 x 100 backstroke on 1:30<\/span><\/p>\n<p style=\"padding-left: 90px;\"><span style=\"font-weight: 400;\">\u2192 descend 1 &#8211; 4, hold dolphin kicks through all 4 x 100\u2019s<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">4 x 50 backstroke on :50<\/span><\/p>\n<p style=\"padding-left: 90px;\"><span style=\"font-weight: 400;\">\u2192 25 as <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/fitter-and-faster-swim-drill-of-the-week-2-2-2\/\" target=\"_blank\">2-2-2 drill<\/a>\/25 build to fast finish<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">4 x 25\u2019s sprint on :30<\/span><\/p>\n<p style=\"padding-left: 90px;\"><span style=\"font-weight: 400;\">\u2192 work tempo, focus on breakout and finish<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">100 easy<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This set starts each round with 2 x 150\u2019s to set your swimmers\u2019 tempo and body line. Starting with a 100 long axis combo, swimmers will rotate between 4 strokes of backstroke and 3 strokes of freestyle. During this drill swimmers should be focused on staying long in the water and rotating from the power of their core and legs, as opposed to forcing themselves over with their arms. Ending with a 50 swim, swimmers should set their kick count off the walls and settle into their stroke, focusing on core stability and length through their entire body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Next is 4 x 100 backstroke descend on 1:30. Swimmers should hold their dolphin kick count off the walls for all 4 x 100\u2019s and find a descend by adding power to their stroke and legs off of the walls. This shouldn\u2019t be too dramatic of a descend, but rather one that focuses on maintaining the integrity of the stroke while getting slightly faster with each 100. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Following the 4 x 100\u2019s, swimmers will do 4 x 50\u2019s as a 25 of <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/fitter-and-faster-swim-drill-of-the-week-2-2-2\/\" target=\"_blank\">2-2-2 drill<\/a> followed by a 25 build. The drill on the first 25 should help them reset \u00a0and maintain their stroke after the 100 descends. On the build 25, swimmers should maintain the high tempo from the drill, driving their stroke from their legs and stability of their core into a great finish each time. Finally, each round ends with 4 x 25\u2019s all out, focusing on a clean breakout and high tempo through the finish. Take a 100 easy before repeating the set again.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At 2,200 yards, this is a quality yardage set that will help your swimmers develop a consistently strong, high tempo backstroke. Working on these basic fundamentals of backstroke during practice should translate into stronger back-halfs in the 100 and 200 backstroke for your athletes. 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 sponsored by Aqua Sphere! This week\u2019s set is a backstroke set that focuses on consistent high tempo. Take a look at the<\/p>\n","protected":false},"author":58,"featured_media":210693,"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":[25938,57576,55233,59171,59269,56186,57442,28040,142],"class_list":["post-227728","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-set-of-the-week","tag-backstroke","tag-backstroke-drill","tag-drill","tag-high-tempo","tag-long-axis-combo","tag-set-of-the-week","tag-swim-drill","tag-swim-technique","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: Developing Backstroke Tempo<\/title>\r\n<meta name=\"description\" content=\"Welcome to\u00a0Swimming World\u2019s\u00a0Set Of The Week! 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