{"id":260717,"date":"2017-06-14T10:48:20","date_gmt":"2017-06-14T17:48:20","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=260717"},"modified":"2017-06-14T10:48:20","modified_gmt":"2017-06-14T17:48:20","slug":"commit-swimming-set-of-the-week-long-course-body-position-distance-per-stroke","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-long-course-body-position-distance-per-stroke\/","title":{"rendered":"Commit Swimming Set of The Week: Long Course Body Position, Distance Per Stroke"},"content":{"rendered":"

Welcome to Swimming World\u2019s Set of the Week sponsored by <\/span>CommitSwimming.com<\/span><\/a>! This week\u2019s set is a 1000 meter drill set designed to work on developing good body position and maximum distance per stroke. Take a look at the set below and the description that follows:<\/span><\/p>\n

2 Rounds:<\/span><\/p>\n

4 x 50\u2019s as ODD: hand lead kick<\/a> EVEN: fast hand lead kick w\/ snorkel<\/span><\/p>\n

100 long and smooth with snorkel<\/span><\/p>\n

4 x 50\u2019s as ODD: catch-up drill EVEN: focus on DPS<\/span><\/p>\n

100 long and smooth<\/span><\/p>\n

4 x 50\u2019s as ODD: perfect stroke EVEN: fast but hold stroke count<\/span><\/p>\n

\"commitswimming\"<\/a><\/p>\n

This set is great to use with your younger age group swimmers who may be transitioning into their first long course training season. The set has two primary goals: 1) develop a good body position at the surface of the water that is driven by a strong kick, and 2) maximize your athletes\u2019 distance per stroke. <\/span><\/p>\n

The set begins by alternating between 50\u2019s of hand lead kicking<\/a> and fast hand lead kicking. Use a snorkel on these to minimize any disruption to the body position that comes with breathing, and make sure that your swimmers are staying long on the surface of the water from their fingertips down to their toes. When they are ramping up their speed, watch to make sure the body position does not suffer and that they stay long through their upper body.<\/span><\/p>\n

Next swimmers with alternate between catch-up drill and full stroke swimming with a focus on maximizing their distance per stroke. Hand lead kicking should get your athletes ready for catch up drill, as it forces their arms to be extended in front. This gets them into the habit of having a lead arm extended, helping them find the glide on the surface of the water between strokes. <\/span><\/p>\n

The set ends with full stroke swimming trying to hit their stroke count alternated with 50\u2019s fast where they are trying to maintain that stroke count. This is a great set to use as warm-up for your younger swimmers that will get them up and moving while also working on developing good technique habits for long course. Happy swimming!<\/span><\/p>\n

LEARN MORE ABOUT WORKOUTS FROM COMMITSWIMMING.COM<\/a><\/p>\n