{"id":258357,"date":"2017-05-31T12:30:28","date_gmt":"2017-05-31T19:30:28","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=258357"},"modified":"2017-05-31T12:05:23","modified_gmt":"2017-05-31T19:05:23","slug":"commit-swimming-set-of-the-week-mixed-distance-im-work","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-mixed-distance-im-work\/","title":{"rendered":"Commit Swimming Set of The Week: Mixed Distance IM Work"},"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 great set to introduce as your shifting into long course summer season. 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;\">600 as kick\/drill\/swim by 50 (IM order by 150)<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">2 x (100 drill\/swim, 100 kick, 100 IM, 100 stroke negative split)<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">600 as kick\/drill\/swim by 50 (IM order by 150)<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x (4 x 50 dec 1-3, 4 easy on 1:00 \u2192 IM order by round)<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">600 as kick\/drill\/swim by 50 (IM order by 150)<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x (2 x 50\u2019s #1: middle 25 easy, every else fast #2: first and last 12.5 fast, middle easy)<\/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><\/p>\n<p><span style=\"font-weight: 400;\">This set alternates between over-distance IM and short end, stroke specific work to get in some quality non-freestyle aerobic work. Interspersed throughout the set are straight 600 IM\u2019s that are kick\/drill\/swim by 50. The focus should be on the consistency and maintaining stroke integrity throughout the 600, with the kick and swim at a moderate intensity. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take about a minute of rest after each 600 before heading into the short end, stroke specific work. On the 100\u2019s the intensity should be consistent on all 4 x 100\u2019s, with particular focus on the 100 kick and 100 negative split. Switch up the strokes by round so they are working on their strongest and weakest stroke of the IM. The 4 rounds of 4 x 50\u2019s should be IM order by round with a straight descend 1-3, with the last 4 rounds of 2 x 50\u2019s working more on pure speed work. Make the intervals manageable and don\u2019t be afraid to take extra rest between rounds to maintain the quality of the swimming. While the set totals 3,800 meters, make sure the focus is on keeping good technique through the sets, particularly as the quality increases on the rounds of short end work. 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 style=\"text-align: center;\"><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 style=\"text-align: center;\">Download Commit&#8217;s App To Use On Your Pool Deck.<\/h2>\n<div style=\"text-align: center;\">\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 style=\"text-align: center;\"><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 great set to introduce as your shifting into long course summer season. Take a<\/p>\n","protected":false},"author":58,"featured_media":149198,"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":[57434,54514,55210,56028,61815,142,53928,52799],"class_list":["post-258357","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-set-of-the-week","tag-aerobic","tag-commit-swimming","tag-im-training","tag-long-course","tag-summer-season","tag-swimming","tag-training","tag-workouts"],"jetpack_publicize_connections":[],"yoast_head":"<!-- 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