{"id":279423,"date":"2017-10-04T12:00:17","date_gmt":"2017-10-04T19:00:17","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=279423"},"modified":"2017-10-04T06:24:44","modified_gmt":"2017-10-04T13:24:44","slug":"commit-swimming-set-of-the-week-over-distance-breaststroke","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-over-distance-breaststroke\/","title":{"rendered":"Commit Swimming Set Of The Week: Over-Distance Breaststroke"},"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=\"wp-image-270261 size-full alignleft\" 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 designed for building breaststroke endurance. A successful breaststroke depends on efficiency and tempo, and when those fall apart the results are usually painful (ask anyone who has done a 200 breast long course).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This set mixes in drill, fins, and descend work to help learn how to best approach a 200 breast and prevent the stroke from falling apart in the second half. While it does mix in some over distance breaststroke (cough &#8212; 300\u2019s breast &#8212; cough), the set progresses in a way to also keep the focusing on ending each swim fast and with an up tempo stroke. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out the set below and try it with your breaststroke group!<\/span><\/p>\n<blockquote><p><span style=\"font-weight: 400;\">4 x 75 as 25 windshield wiper scull\/25 separation drill\/25 DPS breaststroke<\/span><\/p>\n<p><span style=\"font-weight: 400;\">300 breaststroke desc by 50\u2019s 1-3, 4-6<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1:00 rest, put on fins<\/span><\/p>\n<p><span style=\"font-weight: 400;\">8 x 25 odd: body dolphin with fins, even: breaststroke w\/ flutter kick <\/span><\/p>\n<p><span style=\"font-weight: 400;\">300 breaststroke 3-2-1 pull downs by 50 w\/ fins (1st 150 dolphin kick, 2nd 150 flutter)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1:00 rest, take off fins<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4 x 50 as 25 freestyle build into open turn\/25\u00a0strong\u00a0breaststroke<\/span><\/p>\n<p><span style=\"font-weight: 400;\">300 breaststroke race!<\/span><\/p><\/blockquote>\n<p style=\"text-align: center;\"><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 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 designed for building breaststroke endurance. A successful breaststroke depends on efficiency and tempo, and<\/p>\n","protected":false},"author":58,"featured_media":264302,"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":[25274,57718,60385,54514,56186,28040,55756,142],"class_list":["post-279423","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-set-of-the-week","tag-breaststroke","tag-breaststroke-drills","tag-breaststroke-endurance","tag-commit-swimming","tag-set-of-the-week","tag-swim-technique","tag-swim-workout","tag-swimming"],"jetpack_publicize_connections":[],"yoast_head":"<!-- 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content=\"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-over-distance-breaststroke\/\" \/>\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=\"2017-10-04T19:00:17+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2017-10-04T13:24:44+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2017\/07\/josh-prenot-usa-nats-2017-6119-1.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"2400\" \/>\r\n\t<meta property=\"og:image:height\" content=\"1600\" \/>\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 name=\"twitter:creator\" content=\"@JSwim16\" \/>\r\n<meta 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