{"id":235756,"date":"2017-01-04T09:00:49","date_gmt":"2017-01-04T16:00:49","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=235756"},"modified":"2017-01-12T08:31:43","modified_gmt":"2017-01-12T15:31:43","slug":"set-of-the-week-long-course-aerobic-descends","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-long-course-aerobic-descends\/","title":{"rendered":"Set Of The Week: Long Course Aerobic Descends"},"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 descend set designed specifically for long course, just in time for many college and club team\u2019s winter training trips. Take a look at the set and the description that follows:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">300 cruise on 4:30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">3 x 300 dec 1-3 on 4:45<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">300 cruise on 4:30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">3 x 200 dec 1-3 on 3:15<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">300 cruise on 4:30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">3 x 100 dec 1-3 on 1:40<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">300 cruise on 4:30<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 50 dec 1-3 on 1:00<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The set alternates between 300\u2019s at a moderate cruise speed and descending sets of descend swims. The idea behind the set is to make the 300\u2019s on an interval where your swimmers only get 15-20 seconds of rest while holding an aerobically challenging pace. Moving into each set of descends between the 300\u2019s, swimmers should aim to hold that same pace on the first repeat before descending. The intervals on each of the descend sets should be slightly easier than the interval for the 300\u2019s cruise, giving your athletes a little more room to set up a good descend.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a good set to incorporate as your team is getting reintroduced with long course training. The focus of the cruise 300\u2019s is to set up a consistent, long stroke that gets them into the rhythm of swimming long course. The descends add in a little bit of speed work, but it shouldn\u2019t be a descend at the sacrifice of technique. The reason you\u2019ll want your swimmers to hold the pace of the cruise 300\u2019s to start the descends is to ensure they keep that length in their stroke and speed up by adding power, not by spinning. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">All told, this set takes roughly 50 minutes (depending on intervals) and gets in 3,200 meters of high quality aerobic work that should help your athletes get accustomed to long course training. 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 descend set designed specifically for long course, just in time for many college and club team\u2019s<\/p>\n","protected":false},"author":58,"featured_media":205547,"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":[56234,58338,56028,59942,56186,53928],"class_list":["post-235756","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-set-of-the-week","tag-aerobic-swimming","tag-descends","tag-long-course","tag-long-course-swimming","tag-set-of-the-week","tag-training"],"jetpack_publicize_connections":[],"yoast_head":"<!-- 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