{"id":247868,"date":"2017-03-22T12:00:56","date_gmt":"2017-03-22T19:00:56","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=247868"},"modified":"2017-03-21T16:30:13","modified_gmt":"2017-03-21T23:30:13","slug":"set-of-the-week-warming-up-freestyle","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-warming-up-freestyle\/","title":{"rendered":"Set Of The Week: Warming Up Freestyle"},"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 set for warming up freestyle before a main set, with a particular focus on lengthening out the stroke, reminding your athletes about core and body awareness, and staying on their walls. Take a look at the set and the description below:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">2 Rounds:<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">1 x 150\u2019s <\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/fitter-and-faster-swim-drill-of-the-week-long-axis-combo-2\/\" target=\"_blank\"><span style=\"font-weight: 400;\">long axis combo<\/span><\/a><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">2 x 100\u2019s as 25 kick\/50 <\/span><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/fitter-and-faster-drill-of-the-week-six-kick-dps-with-jimmy-feigen\/\" target=\"_blank\"><span style=\"font-weight: 400;\">six kick DPS<\/span><\/a><span style=\"font-weight: 400;\">\/25 swim<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">4 x 50\u2019s<\/span><\/p>\n<p style=\"padding-left: 90px;\"><span style=\"font-weight: 400;\">#1: build into turn<\/span><\/p>\n<p style=\"padding-left: 90px;\"><span style=\"font-weight: 400;\">#2-3: fast middle 25<\/span><\/p>\n<p style=\"padding-left: 90px;\"><span style=\"font-weight: 400;\">#4: all fast <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use this set after about 1000 or so yards of warm-up to get your athletes\u2019 freestyle ready for an intense freestyle main set. The set begins with a 150 of long axis combo, where swimmers will alternate between 3 strokes of freestyle and 4 strokes of backstroke. This short 150 is to wake your swimmers up and get them to focus on their body position, rotation, and core control before heading into 2 x 100\u2019s that work on setting up a long, efficient stroke.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 2 x 100\u2019s that follow mix kicking and six kick DPS drill to wake up your swimmers\u2019 legs and focus on the length of their stroke. Make sure they are keeping their body position high in the water and that they are rotating using their hips and the propulsion of their legs, not just from their upper body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Following the 2 x 100\u2019s will be 4 x 50\u2019s that gradually have your athletes apply some power and speed behind their stroke. This also is meant to help hem focus on carrying their speed and stroke tempo into and out of their flipturns, so watch to make sure they are hitting their walls and maintaining their long, efficient strokes as they speed up. Adding in some speed at the end of each round gets your swimmers fully warmed up and makes sure they are ready to go when it is time for the main 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 a short set for warming up freestyle before a main set, with a particular focus on lengthening out<\/p>\n","protected":false},"author":58,"featured_media":196015,"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":[9344,58830,56186,60832,57442,28040,54570,142,57716],"class_list":["post-247868","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-set-of-the-week","tag-freestyle","tag-main-set","tag-set-of-the-week","tag-six-kick-dps","tag-swim-drill","tag-swim-technique","tag-swim-training","tag-swimming","tag-warm-up"],"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: Warming Up Freestyle<\/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-warming-up-freestyle\/\" \/>\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: Warming Up Freestyle\" \/>\r\n<meta property=\"og:description\" content=\"Welcome to Swimming World\u2019s Set of the Week! 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