{"id":253067,"date":"2017-04-26T12:00:30","date_gmt":"2017-04-26T19:00:30","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=253067"},"modified":"2017-04-26T11:11:10","modified_gmt":"2017-04-26T18:11:10","slug":"set-of-the-week-distance-descends","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-distance-descends\/","title":{"rendered":"Set Of The Week: Distance 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 a distance based set that uses a lot of straight descends to help control pacing and get your swimmers up and working hard. Take a look a the set and it\u2019s description below:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">500 free descend by 100\u2019s<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">2 x 250\u2019s descend 1-2 <\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">500 free negative split<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">5 x 100\u2019s descend 1-3, hold pace on #4, #5 easy<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">500 free fast<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">10 x 50\u2019s descend 1-5, hold #6-10<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s best to think of this workout as three \u201cchunks\u201d of 1000 yards each. The set starts off with a 500 that descends by 100\u2019s and 2 x 250\u2019s as a straight descend 1-2. While it doesn\u2019t look that hard on paper, your athletes should be up and moving in the second half of each of these swims. The 500 build should have them start off at a moderate pace and get faster with each 100, meaning they should be swimming\u00a0fast at the end of the first 500. Same goes for the 2 x 250\u2019s. While you want your athletes to have that long, efficient stroke make sure they are putting some power behind it to get faster on the second repeat. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The second chunk is a 500 negative split and 5 x 100\u2019s descend 1-3, hold pace on #4, and easy on #5. The negative split should be moderate through the first half and high effort on the second half, and the descend can be to whatever pace fits your need (mile pace, 1000 pace, or 500 pace are all good options). Use the fifth 100 to recover and regroup before heading into a 500 for time and then 10 x 50\u2019s, the first 5 descending down to pace and the last 5 holding that pace (again, whichever pace fits your need). <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intervals can vary depending on the intensity level you want throughout the set, but getting about :45 &#8211; 1:00 rest after the 500\u2019s and anywhere from :10 &#8211; :15 on the descends should put your swimmers in a good spot to perform and get the most out of the set. Happy swimming!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to Swimming World\u2019s Set of the Week! This week\u2019s set is a distance based set that uses a lot of straight descends to help control pacing and get your<\/p>\n","protected":false},"author":58,"featured_media":41799,"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":[58195,55967,56186,142],"class_list":["post-253067","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-set-of-the-week","tag-descend","tag-distance-training","tag-set-of-the-week","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: Distance Descends<\/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-distance-descends\/\" \/>\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: Distance Descends\" \/>\r\n<meta property=\"og:description\" content=\"Welcome to Swimming World\u2019s Set of the Week! 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