{"id":257483,"date":"2017-05-24T12:00:27","date_gmt":"2017-05-24T19:00:27","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=257483"},"modified":"2017-05-24T08:00:41","modified_gmt":"2017-05-24T15:00:41","slug":"commit-swimming-set-of-the-week-short-end-pull-set","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-short-end-pull-set\/","title":{"rendered":"Commit Swimming Set of The Week: Short End Pull Set"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Welcome to Swimming World\u2019s Set of the Week sponsored by <\/span><a href=\"http:\/\/www.commitswimming.com\/\" target=\"_blank\"><span style=\"font-weight: 400;\">CommitSwimming.com<\/span><\/a><span style=\"font-weight: 400;\">! This week\u2019s set is a short end aerobic pull set. Take a look at the set below and the description that follows:<\/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;\">300 pull on 4:00<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">4 x 50\u2019s on :50<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">2 x 150\u2019s pull on 2:00<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">4 x 50\u2019s on :45<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">4 x 75\u2019s pull on 1:00<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">4 x 50\u2019s on :40<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">100 easy before next round<\/span><\/p>\n<p style=\"padding-left: 60px;\"><i><span style=\"font-weight: 400;\">Round 1: <\/span><\/i><span style=\"font-weight: 400;\">4 x 50\u2019s are descend 1-4<\/span><\/p>\n<p style=\"padding-left: 60px;\"><i><span style=\"font-weight: 400;\">Round 2: <\/span><\/i><span style=\"font-weight: 400;\">4 x 50\u2019s are all fast<\/span><\/p>\n<p><a href=\"https:\/\/www.commitswimming.com\/home\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"255298\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/consider-this-training-set-developing-200-fly-pace\/commitswimming\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/05\/commitswimming.png\" data-orig-size=\"808,225\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"commitswimming\" data-image-description=\"&lt;p&gt;commitswimming&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/05\/commitswimming-700x225.png\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/05\/commitswimming.png\" class=\"aligncenter wp-image-255298\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/05\/commitswimming.png\" alt=\"commitswimming\" width=\"700\" height=\"195\" srcset=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/05\/commitswimming.png 808w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/05\/commitswimming-533x148.png 533w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/05\/commitswimming-280x78.png 280w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/a><br \/>\n<span style=\"font-weight: 400;\">This set is \u00a0a fairly straightforward mix of two rounds of pulling and swimming work. All of the pull work should be at a moderate intensity, with the 50\u2019s as descend 1-4 on the first round and all fast on the second round. In the above example, the pull work is all on a 1:20 base per 100, while the 50\u2019s interval descends from a :50 base per 50 to a :40 base through each set of four. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choose intervals that will work with your group, but make sure your athletes are getting at least :10 seconds rest after the 50\u2019s and between :15 to :30 seconds rest on the pull work. Depending on the intervals you choose, this set could be active recovery, aerobic development, or aerobic threshold work, so feel free to adjust the intervals to your team\u2019s needs. Happy Swimming!<\/span><\/p>\n<p style=\"text-align: center;\">LEARN MORE ABOUT WORKOUTS FROM <a href=\"http:\/\/www.commitswimming.com\" target=\"_blank\">COMMITSWIMMING.COM<\/a><\/p>\n<p><iframe loading=\"lazy\" class=\"wistia_embed\" src=\"https:\/\/fast.wistia.com\/embed\/iframe\/uhhgc6ntht\" name=\"wistia_embed\" width=\"700\" height=\"350\" frameborder=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<h2>Download Commit&#8217;s App To Use On Your Pool Deck.<\/h2>\n<div>\n<div>\n<p>Take control of your pool deck with <b>Commit&#8217;s apps for <a href=\"https:\/\/itunes.apple.com\/us\/app\/commit-swimming-workouts\/id1054029727?ls=1&amp;mt=8\" target=\"_blank\">iOS<\/a> and <a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.commitswim&amp;hl=en\" target=\"_blank\">Android<\/a>.<\/b> No need to burry your head in your phone all practice, but Commit is there for those few minutes you need it. <b>Take attendance <\/b>, quickly and easily modify the workout, take some notes about the practice so you don&#8217;t forget. <b>Everything you need for your workout is on 1 screen.<\/b> Commit is designed with your time in mind, so you can get back to what you do best&#8230; coaching. Now when practice ends, you can get home to your family or meet up with friends right away without wasting extra time in the office.<\/p>\n<div class=\"commitflex commitcenteralign\"><a href=\"https:\/\/itunes.apple.com\/us\/app\/commit-swimming-workouts\/id1054029727?ls=1&amp;mt=8\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/d1cmdgokk4wpmq.cloudfront.net\/App_Store_Badge_817x242.png\" width=\"454\" height=\"122\" \/><\/a><a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.commitswim&amp;hl=en\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/d1cmdgokk4wpmq.cloudfront.net\/google-play-badge.png\" width=\"417\" height=\"122\" \/><\/a><\/div>\n<\/div>\n<\/div>\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<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to Swimming World\u2019s Set of the Week sponsored by CommitSwimming.com! This week\u2019s set is a short end aerobic pull set. Take a look at the set below and the<\/p>\n","protected":false},"author":58,"featured_media":149688,"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":[57571,40796,54514,61681,61682,142],"class_list":["post-257483","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-set-of-the-week","tag-active-recovery","tag-aerobic-threshold","tag-commit-swimming","tag-pull-set","tag-short-end-aerobic","tag-swimming"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - 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