{"id":232344,"date":"2016-12-07T10:15:49","date_gmt":"2016-12-07T17:15:49","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=232344"},"modified":"2016-12-07T09:49:01","modified_gmt":"2016-12-07T16:49:01","slug":"set-of-the-week-mid-distance-aerobic-set","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-mid-distance-aerobic-set\/","title":{"rendered":"Set Of The Week: Mid Distance Aerobic Set"},"content":{"rendered":"

Welcome to <\/span>Swimming World\u2019s <\/span><\/i>Set Of The Week! This week\u2019s set is an middle distance based aerobic set with a little bit of pace work mixed in. Take a look at the set and it\u2019s description below:<\/span><\/p>\n

4 Rounds:<\/span><\/p>\n

2 x 200\u2019s hold time on #2 on 2:30<\/span><\/p>\n

3 x 50\u2019s dec 1-3, number 3 is 200 pace on 1:00<\/span><\/p>\n

1 x 50 easy on 1:00<\/span><\/p>\n

The set begins with 2 x 200\u2019s on a moderate interval at a moderate-high effort. The goal should be to even pace the swims and not have a drop off in time between the first and second 200. The focus should be on having a long, powerful stroke that sets your swimmer\u2019s up for a good descend on their 3 x 50\u2019s.<\/span><\/p>\n

Following the 200\u2019s are 3 x 50 descend on a comparatively easier interval. The goal should be to descend the 50\u2019s down to 200 pace, but not have a dramatic descend from #1 to #3. Swimmers should start at or faster than the pace they were holding on the 200\u2019s, and number 3 should be timed if possible to give them a sense of whether or not they were able to descend down to pace. After the third 50, swimmers can go right into a 50 easy before starting their next round.<\/span><\/p>\n

When progressing through this set, make sure your swimmers are maintaining their pace or getting faster. Part of the reason the 200 pace is incorporated into each round is to teach control over pace and give your athletes confidence in knowing that even when they are tired they can hold their target time in a race. <\/span><\/p>\n

This set can easily be modified for stroke or IM swimmers by changing the 3 x 50\u2019s to stroke each round and\/or making the 200\u2019s stroke\/free by 50 or 25. With four rounds, IMer\u2019s can also go one round each stroke. At 600 yards per round, this set totals 2,400 yards, a nice volume of high level aerobic work that, with the intervals as written, only takes 36 minutes. Happy swimming!<\/span><\/p>\n

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":"

Welcome to Swimming World\u2019s Set Of The Week! This week\u2019s set is an middle distance based aerobic set with a little bit of pace work mixed in. Take a look<\/p>\n","protected":false},"author":58,"featured_media":131588,"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":[55373,59751,59752,56186,54570,142],"class_list":["post-232344","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-set-of-the-week","tag-200-pace","tag-mid-distance-training","tag-middle-distance","tag-set-of-the-week","tag-swim-training","tag-swimming"],"jetpack_publicize_connections":[],"yoast_head":"\r\nSet 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