{"id":268573,"date":"2019-07-08T10:30:17","date_gmt":"2019-07-08T17:30:17","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=268573"},"modified":"2019-07-08T08:54:51","modified_gmt":"2019-07-08T15:54:51","slug":"commit-swimming-set-of-the-week-high-intensity-race-pace","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-high-intensity-race-pace\/","title":{"rendered":"Commit Swimming Set of The Week: High Intensity Race Pace"},"content":{"rendered":"

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

Welcome to Swimming World\u2019s Set of the Week sponsored by <\/span>Commit Swimming.com<\/span><\/a>! This week\u2019s set is a race pace set featuring some high intensity kicking. Take a look at the set below and the description that follows:<\/span><\/p>\n

300 cruise<\/span><\/p>\n

3 x 100 as:<\/span><\/p>\n

2 build<\/span><\/p>\n

1 at 500 pace<\/span><\/p>\n

Extra :30 rest<\/span><\/p>\n

200 fast kick<\/span><\/p>\n

2 x 150 cruise<\/span><\/p>\n

3 x 100 as:<\/span><\/p>\n

1 build <\/span><\/p>\n

2 at 500 pace<\/span><\/p>\n

Extra :30 rest<\/span><\/p>\n

200 fast kick<\/span><\/p>\n

4 x 75 cruise<\/span><\/p>\n

3 x 100 as:<\/span><\/p>\n

3 at 500 pace<\/span><\/p>\n

Extra :30 rest<\/span><\/p>\n

200 fast kick<\/span><\/p>\n

\"commitswimming\"<\/a>
\nThis set mixes together race pace swimming, aerobic maintenance, and high intensity kicking to create a very challenging 2400 yard set. The set moves through three rounds of varying distances and intensities, always beginning with 300 yards of aerobic cruise before moving into 100\u2019s race pace and ending with a 200 fast kick. <\/span><\/p>\n

The aerobic work should be on a moderate interval that gives your athletes roughly :10-:15 seconds rest per 100, while the race pace work can be on a relatively softer interval to let your athletes really get up to race speeds. <\/span><\/p>\n

The added component of this set that takes it to the next level is the addition of the fast kicking after each set of race pace swims. Give your athletes an extra 30 seconds reset after their last race pace 100 and then challenge them to grab a kickboard and time their 200\u2019s to see what they can maintain throughout the set. Happy swimming!<\/span><\/p>\n

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