{"id":275909,"date":"2017-08-30T12:00:24","date_gmt":"2017-08-30T19:00:24","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=275909"},"modified":"2017-09-28T18:49:30","modified_gmt":"2017-09-29T01:49:30","slug":"commit-swimming-set-of-the-week-high-intensity-kick-set","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-high-intensity-kick-set\/","title":{"rendered":"Commit Swimming Set Of The Week: High Intensity Kick Set"},"content":{"rendered":"<p><a href=\"https:\/\/www.commitswimming.com\/what-is-commit-swimming\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"270261\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-high-intensity-race-pace\/commit_newlogo_swimming-1\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/07\/Commit_newLogo_Swimming-1.png\" data-orig-size=\"454,65\" 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=\"Commit_newLogo_Swimming (1)\" data-image-description=\"&lt;p&gt;Commit_newLogo_Swimming (1)&lt;\/p&gt;\n\" data-image-caption=\"&lt;p&gt;Photo Courtesy:&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/07\/Commit_newLogo_Swimming-1.png\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/07\/Commit_newLogo_Swimming-1.png\" class=\"aligncenter wp-image-270261 size-full\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/07\/Commit_newLogo_Swimming-1.png\" alt=\"Commit_newLogo_Swimming (1)\" width=\"454\" height=\"65\" srcset=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/07\/Commit_newLogo_Swimming-1.png 454w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/07\/Commit_newLogo_Swimming-1-280x40.png 280w\" sizes=\"auto, (max-width: 454px) 100vw, 454px\" \/><\/a><\/p>\n<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;\">Commit Swimming.com<\/span><\/a><span style=\"font-weight: 400;\">! This week\u2019s set is a high intensity kicking set. Take a look at the set below and the description that follows:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 100\u2019s kick last 25 fast on 1:50<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 25\u2019s kick all out on :45<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">3 x 100\u2019s kick negative split on 1:50<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 25\u2019s kick all out on :40<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">2 x 100\u2019s kick last 75 fast on 1:50<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 25\u2019s kick all out on :35<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">1 x 100 kick all out on 1:50<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x 25\u2019s kick all out on :30<\/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 is essentially a descending ladder that alternates between 1-4 x 100\u2019s and 4 x 25\u2019s. All of the 100\u2019s should be on the same interval (the example above uses 1:50 as a standard, but use whatever is appropriate for your team) while the 25 interval descends by :05 with each repeat. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you can see above, each successive repeat of the 100\u2019s adds a 25 of fast kicking while also taking away one repeat. The interval should remain the same to (hopefully) give your athletes more rest as the intensity of each round of 100\u2019s increases. The 4 x 25\u2019s between each round of 100\u2019s are all fast, with the interval descending to challenge them to maintain that high intensity on less rest. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The set culminates with 4 x 25\u2019s all out kicking, a single 100 all out kick, and another round of 4 x 25\u2019s all out kicking. This is a great set to use with your sprinters to really work on sustained high intensity kicking to help them finish their 100\u2019s and 200\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<h2 style=\"text-align: center;\"><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><\/h2>\n<h2 style=\"text-align: center;\">Commit Swimming&#8217;s Mission<\/h2>\n<p style=\"text-align: center;\">Commit Swimming builds innovative software for our sport, bringing 21st-century tech to swimming.<\/p>\n<p style=\"text-align: center;\">Every dang day Commit strives to improve technology in swimming, pushing the boundaries of what has been done before. For far too long swimming software has lacked creativity and simplicity. It is our goal to change that by delivering products that dazzle you with their simplicity and elegance.<\/p>\n<p style=\"text-align: center;\"><a href=\"www.commitswimming.com\/what-is-commit-swimming \"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"270261\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-high-intensity-race-pace\/commit_newlogo_swimming-1\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/07\/Commit_newLogo_Swimming-1.png\" data-orig-size=\"454,65\" 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=\"Commit_newLogo_Swimming (1)\" data-image-description=\"&lt;p&gt;Commit_newLogo_Swimming (1)&lt;\/p&gt;\n\" data-image-caption=\"&lt;p&gt;Photo Courtesy:&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/07\/Commit_newLogo_Swimming-1.png\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/07\/Commit_newLogo_Swimming-1.png\" class=\"size-full wp-image-270261\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/07\/Commit_newLogo_Swimming-1.png\" alt=\"Commit_newLogo_Swimming (1)\" width=\"454\" height=\"65\" srcset=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/07\/Commit_newLogo_Swimming-1.png 454w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/07\/Commit_newLogo_Swimming-1-280x40.png 280w\" sizes=\"auto, (max-width: 454px) 100vw, 454px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><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 Commit Swimming.com! This week\u2019s set is a high intensity kicking set. Take a look at the set below and the<\/p>\n","protected":false},"author":58,"featured_media":219014,"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":[63374,63375,61941,63373,48777,58240,54570],"class_list":["post-275909","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-set-of-the-week","tag-63374","tag-63375","tag-commit-swimming-set-of-the-week","tag-high-intensity-kick-set","tag-kicking","tag-sprinters","tag-swim-training"],"jetpack_publicize_connections":[],"yoast_head":"<!-- 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