{"id":229485,"date":"2016-11-16T12:06:30","date_gmt":"2016-11-16T19:06:30","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=229485"},"modified":"2016-11-16T12:06:30","modified_gmt":"2016-11-16T19:06:30","slug":"set-of-the-week-distance-technique-focus","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-distance-technique-focus\/","title":{"rendered":"Set Of The Week: Distance Technique Focus"},"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 distance set that focuses on reinforcing good technical habits for your athletes. Check out the set and the ensuing description below:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2 Rounds:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">16 x 25 drill with a snorkel, :05 SR on each wall<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">#1: <\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/fitter-and-faster-drill-of-the-week-catch-up-eleven\/\" target=\"_blank\"><span style=\"font-weight: 400;\">catch-up eleven<\/span><\/a><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">#2: <\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/fitter-and-faster-drill-of-the-week-shark-drill-with-nick-thoman-and-chloe-sutton\/\" target=\"_blank\"><span style=\"font-weight: 400;\">shark drill<\/span><\/a><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">#3: <\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/fitter-and-faster-drill-of-the-week-six-kick-dps-with-jimmy-feigen\/\" target=\"_blank\"><span style=\"font-weight: 400;\">six kick DPS<\/span><\/a><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">#4: distance per stroke<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 100 w\/ snorkel on 1:20<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">\u2192 focus on finish of stroke<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">2 x 200 pull w\/ paddles negative split on 2:30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">2 x 300\u2019s build each 100 on 3:30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">1 x 100 easy between rounds to reset<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a distance based aerobic set that begins with extensive drill and snorkel work to set good technique for the rest of the set while also reinforcing good habits. At the beginning of the set are 16 x 25\u2019s of drill, progressing from basic <\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/fitter-and-faster-drill-of-the-week-catch-up-eleven\/\" target=\"_blank\"><span style=\"font-weight: 400;\">catch-up eleven<\/span><\/a><span style=\"font-weight: 400;\"> all the way to distance per stroke focused freestyle. The idea is slowing down your swimmers\u2019 strokes so that they are balanced, long, and powerful as they progress into the main set. While they are only 25\u2019s, there is only about :05 seconds of rest on each wall, so swimmers should move through them quickly and be engaged in what they are doing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Following the drill, swimmers will go right into 4 x 100\u2019s with a snorkel on a moderate interval, finding their strokes and staying long as they begin medium-intensity aerobic work. Following the 100\u2019s, swimmers will take their snorkels off and grab their pull buoys and paddles (you may need an extra :10 seconds rest here for them to grab equipment) for 2 x 200\u2019s negative split. The interval should drop on this set (in the example it went from a 1:20 base to a 1:15 base), and their pace should follow suit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, the round ends with 2 x 300\u2019s on an even faster interval (in the example dropping from a 1:15 to a 1:10). The 300\u2019s are build by 100, but swimmers should still be starting fast and trying to end faster. This is the \u201cpeak\u201d of each round, which means a high intensity level of aerobic training. Take a 100 easy between rounds for your swimmers to reset and go back to their drill work. At 1,900 per round, this is a great set for getting thoughtful yardage in on a time crunch (the example above is 3,800 yards in roughly 50 minutes). 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 an aerobic distance set that focuses on reinforcing good technical habits for your athletes. Check out the set<\/p>\n","protected":false},"author":58,"featured_media":206183,"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":[59499,57434,59498,55070,56455,51584,6404,57442,28040,142,53928],"class_list":["post-229485","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-set-of-the-week","tag-6-ick-dps","tag-aerobic","tag-catch-up-eleven","tag-distance","tag-distance-per-stroke","tag-distance-swimming","tag-swim","tag-swim-drill","tag-swim-technique","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: Distance Technique Focus<\/title>\r\n<meta name=\"description\" content=\"Welcome to\u00a0Swimming World\u2019s\u00a0Set Of The Week! 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