{"id":270519,"date":"2022-10-07T02:00:20","date_gmt":"2022-10-07T09:00:20","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=270519"},"modified":"2022-10-07T15:07:47","modified_gmt":"2022-10-07T22:07:47","slug":"commit-swimming-set-of-the-week-aerobic-work-for-sprinters","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-aerobic-work-for-sprinters\/","title":{"rendered":"Try This Training Set: Aerobic Work For Sprinters"},"content":{"rendered":"<p><strong>Try This Training Set: Aerobic Work For Sprinters<\/strong><\/p>\n<p>From the archive, Swimming World brings readers a look at an aerobic training set for sprinters. This week\u2019s set is a short end aerobic set that is great for sprinters of all four strokes. Take a look at the set below and the description that follows:<\/p>\n<p>4 Rounds:<br \/>\n4 x 25\u2019s on :10 rest with a snorkel as:<br \/>\n#1 &#8211; fast kick<br \/>\n#2 &#8211; drill<br \/>\n#3 &#8211; fast breakout<br \/>\n#4 &#8211; fast finish<br \/>\n4 x 75\u2019s on :15 rest as:<br \/>\n25 moderate<br \/>\n25 fast<br \/>\n25 sprint<br \/>\n4 x 50\u2019s on :20 rest as:<br \/>\n#1 &#8211; build each 25<br \/>\n#2 &#8211; middle 25 fast<br \/>\n#3 &#8211; whole 50 fast<br \/>\n#4 &#8211; easy free<\/p>\n<p>This set is designed to be a good high intensity aerobic workout for your sprinters that keeps them moving while also focusing on the technical aspects that should be their strength. The workout starts with 4 x 25\u2019s that start with fast kick to wake up the legs, drill to find their stroke, and a fast breakout and fast finish to help them tune into the details of their stroke.<\/p>\n<p>Following the 25\u2019s are 4 x 75\u2019s build, with the final 25 at a high intensity. Don\u2019t take more than :15 rest between each 25 to keep them moving. If the quality is not there on the last 25, give them an extra :05 rest before the final 25 to get them swimming up to the speed you want.<\/p>\n<p>The final 4 x 50\u2019s build in a similar manner, giving your athletes a different focus on each 50 to keep them interested and their effort up. Take about :20 rest between each 50 to keep their focus and intensity high. This set works for any of the four strokes and is a great set to alternate between freestyle and a secondary stroke or to do the set IM order. Happy swimming!<\/p>\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>Try This Training Set: Aerobic Work For Sprinters From the archive, Swimming World brings readers a look at an aerobic training set for sprinters. This week\u2019s set is a short<\/p>\n","protected":false},"author":58,"featured_media":269228,"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":[18],"tags":[62885,62850,61941,55233,8881,55088,55644,142,53928],"class_list":["post-270519","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaches-education","tag-aerobic-sprint-work","tag-commit-swimming-news","tag-commit-swimming-set-of-the-week","tag-drill","tag-set","tag-sprint-training","tag-sprinting","tag-swimming","tag-training"],"jetpack_publicize_connections":[],"yoast_head":"<!-- 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