{"id":283459,"date":"2017-11-08T12:00:36","date_gmt":"2017-11-08T19:00:36","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=283459"},"modified":"2017-11-07T20:28:58","modified_gmt":"2017-11-08T03:28:58","slug":"commit-swimming-set-of-the-week-rounds-of-mile-pace","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-rounds-of-mile-pace\/","title":{"rendered":"Commit Swimming Set Of The Week: Rounds Of Mile 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 four rounds of a mile pace set that alternates longer pace work with shorter and shorter repeats of active recovery.<\/span><\/p>\n

Make sure your swimmers have a good warm-up before going into this main set, as it starts right up with a 200 at their mile pace and doesn\u2019t let up much from there. Each piece of mile pace is followed by a short rest on the wall and then a cruise swim that is on a 1:30 base per 100. Adjust based on your swimmers\u2019 needs, but they shouldn\u2019t get more than 10 seconds rest per 50 of active recovery work. <\/span><\/p>\n

Go straight through each of the rounds and watch to make sure your athletes keep their stroke long and pacing consistent as they move through the rounds. Take a look at the set below!<\/p>\n

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4 Rounds:<\/em><\/h4>\n

200 pace on :15 SR + 100 cruise on 1:30<\/em><\/h4>\n

150 pace on :10 SR + 2 x 75 cruise on 1:05<\/em><\/h4>\n

100 pace on :05 SR + 3 x 50 cruise on :45<\/em><\/h4>\n

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

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