{"id":238829,"date":"2017-02-01T12:00:27","date_gmt":"2017-02-01T19:00:27","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=238829"},"modified":"2017-01-27T13:20:43","modified_gmt":"2017-01-27T20:20:43","slug":"set-of-the-week-refining-breakouts","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-refining-breakouts\/","title":{"rendered":"Set Of The Week: Refining Breakouts"},"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 short secondary set to work on speed through your breakouts. Take a look at the set and the description below.<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x (5 x 50 on :50)<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">#1: 1 fast cycle off each wall<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">#2: 2 fast cycles off each wall<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">#3: 3 fast cycles off each wall<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">#4: 4 fast cycles off each wall<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">#5: easy<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are four rounds of 5 x 50\u2019s in the set. The first 50 begins simply with a fast underwater and single fast cycle off of the wall. From there, you add in one fast cycle with each 50. For butterfly and breaststroke, a single cycle is just one full stroke (i.e. &#8211; 4 cycles = 4 strokes). For freestyle and backstroke, a single cycles is two hand hits (i.e. &#8211; 4 cycles = 8 hand hits). Everything aside from the underwater and breakout should just be easy swimming. For butterfly and breaststroke, have your swimmers do drill or easy freestyle between the breakouts off each wall. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">As swimmers progress through each round, the distance they will travel fast off the wall will increase, forcing them to translate a fast underwater and breakout into actual swimming. Conversely, it will also show swimmers who struggle with their breakouts how much inefficiencies off of the wall can slow them down. Use this opportunity to provide specific feedback to your swimmers and challenge them to make technical changes from 50 to 50 as needed. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Athletes should make sure they are being \u201cclean\u201d through their breakouts, avoiding popping up to the surface or pausing at any part of their stroke. The short distance and relatively easy interval will allow your athletes to really hone in on where they may be encountering resistance in their breakouts or where they have trouble translating them into their swimming following the breakouts. This is a great set to include as a secondary sprint set before a competition or at the end of the season to really tune into the details of a swimmer\u2019s walls. 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 <\/span><\/i><i><span style=\"font-weight: 400;\">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 short secondary set to work on speed through your breakouts. Take a look at the set and<\/p>\n","protected":false},"author":58,"featured_media":103264,"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":[25938,55647,25274,29993,60129,9344,56186,54570],"class_list":["post-238829","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-set-of-the-week","tag-backstroke","tag-breakouts","tag-breaststroke","tag-butterfly","tag-fast-swimming","tag-freestyle","tag-set-of-the-week","tag-swim-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: Refining Breakouts<\/title>\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-refining-breakouts\/\" \/>\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: Refining Breakouts\" \/>\r\n<meta property=\"og:description\" content=\"Welcome to Swimming World\u2019s Set of the Week! This week\u2019s set is a short secondary set to work on speed through your breakouts. Take a look at the set and\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-refining-breakouts\/\" \/>\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=\"2017-02-01T19:00:27+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2017-01-27T20:20:43+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2014\/08\/abbey-weitzeil-summer-nationals-2014-2-e1418550693481.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"1381\" \/>\r\n\t<meta property=\"og:image:height\" content=\"1035\" \/>\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 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