<\/p>\n
Welcome to <\/span>Swimming World\u2019s<\/span><\/i> Set of the Week! This week\u2019s set is an aerobic descend 400 IM set. Take a look at the set below and the description that follows:<\/span><\/p>\n 3 Rounds:<\/span><\/p>\n 4 x 100 IMO as drill\/build by 50 on 1:45<\/span><\/p>\n 1 x 400 IM for time — descend through the rounds on 6:00<\/span><\/p>\n 1 x 100 easy on 2:00<\/span><\/p>\n The set moves through three rounds of 4 x 100\u2019s, a 400 IM, and a 100 easy. The 4 x 100\u2019s that start each round are drill\/build by 50 and IM order to get your swimmers\u2019 strokes warmed up and feeling good. Make sure they are really building through that second 50 similar to how they will want to build through each 100 of their 400 IM. <\/span><\/p>\n Following the 4 x 100\u2019s is a 400 IM for time that descend through all 3 rounds. Just because it is a descend doesn\u2019t mean their first 400 IM should be easy. They are only doing one 400 IM each round, so challenge your swimmers to start fast and challenge them to descend from there each round. Above all, try to watch their tempo and splitting in each race — you want them to negative split each 100 of stroke and up their tempo into their turns and transitions. <\/span><\/p>\n Take a 100 easy between each round to regroup, but encourage them to get up and race each other to see what they can get out of the set. At 2,700 yards in about 45 minutes, this is a great set to get some quality work in while also working on race strategy and pacing. <\/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 aerobic descend 400 IM set. Take a look at the set below and the description that<\/p>\n","protected":false},"author":58,"featured_media":206191,"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":[55209,58083,58195,56186,54570,142,53928],"class_list":["post-249199","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-set-of-the-week","tag-400-im","tag-aerobic-im-training","tag-descend","tag-set-of-the-week","tag-swim-training","tag-swimming","tag-training"],"jetpack_publicize_connections":[],"yoast_head":"\r\n