{"id":230978,"date":"2016-11-30T09:00:07","date_gmt":"2016-11-30T16:00:07","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=230978"},"modified":"2016-11-29T09:19:51","modified_gmt":"2016-11-29T16:19:51","slug":"set-of-the-week-working-off-thanksgiving-week","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-working-off-thanksgiving-week\/","title":{"rendered":"Set Of The Week: Working Off Thanksgiving Week"},"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 great post-Thanksgiving week set to get your swimmers back into the swing of training. Take a look at the set and the description below:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">40 x 200s as:<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">4 x drill\/swim on 3:00<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">4 x stroke\/free by 25 on 2:45<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">4 x pull on 2:40 <\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">Rest 1:00, put on fins<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">4 x kick w\/ fins on 2:50 <\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">Rest 1:00, take off fins<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">3 x swim descend 1-3 on 2:40<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">1 x drill\/swim on 3:10 <\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">3 x swim ascend 1-3 on 2:40 <\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">1 x drill\/swim on 3:10<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">Rest 100<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">2 x swim on 2:45<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">2 x swim on 2:35<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">2 x swim on 2:25<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">Rest 1:00, put on fins<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">2 x swim w\/ fins on 2:30<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">2 x swim w\/ fins on 2:20<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">2 x swim w\/ fins on 2:10<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">Rest 1:00, take off fins<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">1 x swim all out on 3:00 <\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">4 x warm down on 2:50 <\/span><\/p>\n<p><span style=\"font-weight: 400;\">This set is a practice unto itself. Totaling 8,000 yards, using the intervals listed above the entire set should take approximately two hours. After what is often a week of disrupted training due to the holidays, this set can be a straightforward way of getting back into high volume training. While 40 x 200\u2019s may not sound like everyone\u2019s favorite practice, when done according to the instructions above his set is challenging but varied enough to keep your athletes engaged and keep them on track for the progression of the season. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The set is broken into several chunks, keeping your swimmers focused for the practice. The first 12 x 200\u2019s are warm-up and can be varied as needed by your team. After that, swimmers put on fins and warm up the legs before moving into descend series before sustained aerobic work in the last third of the set. While you may hear some groans from your athletes at the beginning of the set, expect them to be surprised with how quickly this set moves through and how competitive they get by the end. There is a definite \u201clast man standing\u201d mentality for the last all-out 200 at the end of the set, and because of the routine of the set it tends to feel much shorter than it actually is. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">As written above, this set is very freestyle heavy, but that can be adjusted based on what you need for your team. The advantage of 40 x 200\u2019s is that there is a lot of yardage to work with! 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 great post-Thanksgiving week set to get your swimmers back into the swing of training. Take a look<\/p>\n","protected":false},"author":58,"featured_media":211203,"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":[56101],"tags":[56233,9344,59640,56186,54570,142,4618,53928],"class_list":["post-230978","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-set-of-the-week","tag-aerobic-training","tag-freestyle","tag-high-volume","tag-set-of-the-week","tag-swim-training","tag-swimming","tag-thanksgiving","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: Working Off Thanksgiving Week<\/title>\r\n<meta name=\"description\" content=\"Welcome to\u00a0Swimming World\u2019s\u00a0Set Of The Week! 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