{"id":266777,"date":"2017-07-19T12:35:24","date_gmt":"2017-07-19T19:35:24","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=266777"},"modified":"2017-07-19T12:35:24","modified_gmt":"2017-07-19T19:35:24","slug":"commit-swimming-set-of-the-week-main-stroke-kick-set","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-main-stroke-kick-set\/","title":{"rendered":"Commit Swimming Set of The Week: Main Stroke Kick 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\/\"><span style=\"font-weight: 400;\">CommitSwimming.com<\/span><\/a><span style=\"font-weight: 400;\">! This week\u2019s set is a short but intense kick set that is a great secondary set at the end of a workout. Take a look at the set below and the description that follows:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2 Rounds:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 50\u2019s main stroke as 25 drill\/25 sprint kick<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">2 x 100\u2019s kick main stroke negative split<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">8 x 25\u2019s as:<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">ODD: fast underwater to 15 meters, rest fast on surface<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">EVEN: easy kick<\/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 moves through 2 rounds of kicking that should be done main stroke. The first 4 x 50\u2019s are 25 drill\/25 fast kick, working on getting the legs going while using the drill as active recovery. The next 2 x 100\u2019s are negative split, with the first 50 moderate and the second 50 fast to keep working the legs. The last 8 x 25\u2019s shift to an underwater focus, with the odd 25\u2019s being all out underwater kicks to 15 meters and the even 25\u2019s just as easy kicking. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is a great set for butterfliers and backstrokers in particular, as it mixes in fast underwater kicking with fast kicking on top of the water. For breaststrokers, you can modify the 8 x 25\u2019s to multiple pull-outs, increasing the distance to entire length or making them do double pull-outs on all the 25\u2019s. 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 but intense kick set that is a great secondary set at the end<\/p>\n","protected":false},"author":58,"featured_media":154985,"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":[25938,25274,29993,61941,48777,59989,58831,142,17071],"class_list":["post-266777","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-set-of-the-week","tag-backstroke","tag-breaststroke","tag-butterfly","tag-commit-swimming-set-of-the-week","tag-kicking","tag-main-stroke","tag-secondary-set","tag-swimming","tag-workout"],"jetpack_publicize_connections":[],"yoast_head":"<!-- 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