{"id":237862,"date":"2017-01-18T13:34:56","date_gmt":"2017-01-18T20:34:56","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=237862"},"modified":"2017-01-18T13:34:56","modified_gmt":"2017-01-18T20:34:56","slug":"set-of-the-week-50s-pace-aerobic-mix","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-50s-pace-aerobic-mix\/","title":{"rendered":"Set Of The Week: 50\u2019s Pace &#038; Aerobic Mix"},"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 30 x 50\u2019s that is focused on mixing pace work with a little aerobic maintenance. Take a look at the set and the description that follows below:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">30 x 50\u2019s as 2 x (15 x 50\u2019s):<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">1 stroke pace on 1:00<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">4 free moderate on :40<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">1 stroke pace on 1:00<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">3 free moderate on :40<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">1 stroke pace on 1:00<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">2 free moderate on :40<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">1 strokes pace on 1:00<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">1 free moderate on :40<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">1 stroke pace on 1:00<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">***200 easy between rounds<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a very flexible set of 50\u2019s that mixes in general aerobic work and main stroke pacing. The set begins with a 50 main stroke pace on 1:00 and then alternates between descending repeats of aerobic freestyle on :40 and 50\u2019s of main stroke on 1:00. The idea behind the set is for your swimmers to be challenged to maintain their pace without any significant amount of rest. While they should get roughly 30 seconds or more after each pace 50, once they begin the aerobic free repeats they should be on an interval that gives them between 5-7 seconds of rest to keep them moving.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This adds an extra challenge to the 50\u2019s pace, but also gives your athletes a more realistic sense of what it will feel like to hold a certain pace in a race. As written above, the 50\u2019s main stroke should be at or near 200 pace, but you can adjust that based on your needs or your team\u2019s ability level. For younger age group swimmers, this set may be valuable just to teach them the distinction of different practice speeds and teach how to maintain their stroke despite having less rest. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">For distance swimmers, you can also adjust to do the 50\u2019s as 500, 1000, or mile pace and make the intervals on both the pace and aerobic repeats a little tighter to give them less rest (and possibly add in a third or fourth round for volume). However you do it, make sure your athletes are pushing the pace 50\u2019s to keep their intensity up and get the most out of the set. 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 30 x 50\u2019s that is focused on mixing pace work with a little aerobic maintenance. Take a look<\/p>\n","protected":false},"author":58,"featured_media":192417,"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":[60063,59918,60062,56186,54570,142],"class_list":["post-237862","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-set-of-the-week","tag-aerobic-maintenance","tag-aerobic-work","tag-pace-50s","tag-set-of-the-week","tag-swim-training","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: 50\u2019s Pace &amp; Aerobic Mix<\/title>\r\n<meta name=\"description\" content=\"Welcome to Swimming World&#039;s Set Of The Week!\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-50s-pace-aerobic-mix\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Set Of The Week: 50\u2019s Pace &amp; Aerobic Mix\" \/>\r\n<meta property=\"og:description\" content=\"Welcome to Swimming World&#039;s Set Of The Week!\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-50s-pace-aerobic-mix\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Swimming World\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SwimmingWorld\" \/>\r\n<meta property=\"article:published_time\" content=\"2017-01-18T20:34:56+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/03\/josh-prenot-2016-ncaa-mens-swimming-2192.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"2399\" \/>\r\n\t<meta property=\"og:image:height\" content=\"1597\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"James Sica\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:creator\" content=\"@JSwim16\" \/>\r\n<meta name=\"twitter:site\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"James Sica\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-50s-pace-aerobic-mix\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-50s-pace-aerobic-mix\/\"},\"author\":{\"name\":\"James Sica\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/932f2f8c0e73ad61d3d187eb2ade5441\"},\"headline\":\"Set Of The Week: 50\u2019s Pace &#038; 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