{"id":265796,"date":"2017-07-12T11:30:29","date_gmt":"2017-07-12T18:30:29","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=265796"},"modified":"2017-07-12T10:41:04","modified_gmt":"2017-07-12T17:41:04","slug":"commit-swimming-set-of-the-week-developing-200-fly-pacing","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-developing-200-fly-pacing\/","title":{"rendered":"Commit Swimming Set of The Week: Developing 200 Fly Pacing"},"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 designed to work on developing the right tempo and pacing for a 200 butterfly. Tale a look at the set below and the description that follows:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">3 Rounds:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">1 x 200 butterfly as:<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">50 3R-3L-3dbl<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">50 2R-2L-2dbl<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">50 1R-1L-1dbl<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">50 steady tempo<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 50\u2019s on 1:00<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">ODD: easy drill or freestyle<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">EVEN: 50 @ 200 pace<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">100 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;\">The set begins with a single 200 butterfly that itself is a drill progression. Starting with 3R-3L-3dbl, swimmers will drop a stroke of the single arm drill with each 50 until their last 50, which is full stroke butterfly. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">A common problem when swimming the 200 butterfly is forcing your stroke tempo to early and not setting yourself up to have a strong second half of your race. The drill progression through the 200 forces swimmers to slow down their tempo at the beginning of the swim and naturally increase their tempo with each 50, working on making the last two 50\u2019s feel faster than the first two. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Each round will end with 4 x 50\u2019s trying to put this steady tempo into practice, alternating between easy 50\u2019s of drill or freestyle and full 50\u2019s of pace butterfly. Take an easy 100 between each round to regroup and give your swimmers some active recovery between sets. 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","protected":false},"excerpt":{"rendered":"<p>Welcome to Swimming World\u2019s Set of the Week sponsored by CommitSwimming.com! This week\u2019s set is designed to work on developing the right tempo and pacing for a 200 butterfly. Tale<\/p>\n","protected":false},"author":58,"featured_media":243204,"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":[56439,61322,62487,54514,58830,56186,6404,55757,142,53928,17071],"class_list":["post-265796","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-set-of-the-week","tag-200-butterfly","tag-200-fly-pace","tag-200-fly-pacing","tag-commit-swimming","tag-main-set","tag-set-of-the-week","tag-swim","tag-swim-set","tag-swimming","tag-training","tag-workout"],"jetpack_publicize_connections":[],"yoast_head":"<!-- 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