{"id":277254,"date":"2017-09-13T12:00:11","date_gmt":"2017-09-13T19:00:11","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=277254"},"modified":"2017-09-13T08:08:03","modified_gmt":"2017-09-13T15:08:03","slug":"commit-swimming-set-of-the-week-mid-d-strokeim-work","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-mid-d-strokeim-work\/","title":{"rendered":"Commit Swimming Set Of The Week: Mid D Stroke\/IM Work"},"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><br \/>\n<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 an aerobic stroke set that is great to use with your mid-distance or IM group. Take a look at the set below and description that follows:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">3 Rounds:<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">2 x 125\u2019s as 50 stroke kick\/50 stroke drill\/25 stroke build on 1:40<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">3 x 150\u2019s as 100 free\/:10 rest\/50 stroke fast on 2:10<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">4 x 50\u2019s stroke middle 25 fast on :50<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">8 x 25\u2019s on :30 as <\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">ODD: fast underwater, fast breakout to \u00bd pool then easy<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">EVEN: drill to \u00bd pool, then build to fast finish<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">50 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><br \/>\n<span style=\"font-weight: 400;\">The set begins with 2 x 125\u2019s as 50 kick, 50 stroke drill, and a 25 stroke build. Following that are 3 x150\u2019s as 100 free moderate, :10 rest on the wall, and a 50 of their stroke fast. Next are 4 x 50\u2019s focusing on a fast middle 25 with a great turn, and each round ends with 8 x 25\u2019s alternating between working on fast breakouts and fast finishes. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The set is written as three times through above, which allows your IMer\u2019s to do one round of each stroke. For mid-distance stroke swimmers, it may be helpful to do rounds one and three their main stroke and the second round either a secondary stroke or freestyle. Overall this is a great set to get some focused stroke work in that will keep your athletes engaged with also getting in a good amount of aerobic work. 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 an aerobic stroke set that is great to use with your mid-distance or IM<\/p>\n","protected":false},"author":58,"featured_media":48385,"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":[63561,61941,63563,59989,63562,54570,142],"class_list":["post-277254","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-set-of-the-week","tag-aerobic-im-work","tag-commit-swimming-set-of-the-week","tag-imers","tag-main-stroke","tag-mid-distance-group","tag-swim-training","tag-swimming"],"jetpack_publicize_connections":[],"yoast_head":"<!-- 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your mid-distance or IM group.\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-mid-d-strokeim-work\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Swimming World\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SwimmingWorld\" \/>\r\n<meta property=\"article:published_time\" content=\"2017-09-13T19:00:11+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2017-09-13T15:08:03+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2014\/01\/Lochte-R-2013-US-Nats-6002.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"3423\" \/>\r\n\t<meta property=\"og:image:height\" content=\"2278\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"James Sica\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta 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