{"id":287226,"date":"2017-12-06T12:00:52","date_gmt":"2017-12-06T19:00:52","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=287226"},"modified":"2017-12-06T08:54:42","modified_gmt":"2017-12-06T15:54:42","slug":"commit-swimming-set-of-the-week-butterfly-pace-and-breakouts","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-butterfly-pace-and-breakouts\/","title":{"rendered":"Commit Swimming Set Of The Week: Butterfly Pace And Breakouts"},"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 butterfly set that is heavy on the legs and works on building fast kicking underwater into an everyday habit. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The set alternates between sets of 8 x 50\u2019s with an underwater kick emphasis and then aerobic or pace butterfly. The first two rounds of 8 x 50\u2019s are all kick, with the underwaters fast, while the last round switches to full swim where swimmers will kick out to a fast breakout with 2 fast stroke cycles (rest of the way is easy). Each round of swimming changes slightly each time, but you can adjust the pacing to the needs of your group. However you adjust, the goal should be to get in quality fly swimming at a high intensity, applying the strong underwaters and breakouts from the first few sections of the set. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take a look at the set below:<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">8 x 50 drill\/kick fast to 15 mtr on :50<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">4 x (100 smooth fly\/free by 25 on 1:20 + 50 fly fast on :50)<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">8 x 50 kick fast to 15 mtr off both walls on :50<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">3 x (100 smooth fly\/free by 50 on 1:20 + 25 sprint fly on :30)<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">8 x 50 fast breakout with 2 cycles off each wall on :50<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">2 x (75 fly fast on 1:00 + 25 easy free 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 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 butterfly set that is heavy on the legs and works on building fast<\/p>\n","protected":false},"author":58,"featured_media":206037,"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":[29993,64995,61941,54570,142],"class_list":["post-287226","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-set-of-the-week","tag-butterfly","tag-butterfly-training","tag-commit-swimming-set-of-the-week","tag-swim-training","tag-swimming"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Commit Swimming Set Of The Week: Butterfly Pace And Breakouts<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-butterfly-pace-and-breakouts\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Commit Swimming Set Of The Week: Butterfly Pace And Breakouts\" \/>\r\n<meta property=\"og:description\" content=\"Welcome to Swimming World\u2019s Set of the Week sponsored by Commit Swimming.com! This week\u2019s set is a butterfly set that is heavy on the legs and works on building fast\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-butterfly-pace-and-breakouts\/\" \/>\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=\"2017-12-06T19:00:52+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2017-12-06T15:54:42+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/06\/kelsi-worrell-2016-arena-indy-1114.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 name=\"twitter:site\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"James Sica\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-butterfly-pace-and-breakouts\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-butterfly-pace-and-breakouts\/\"},\"author\":{\"name\":\"James Sica\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/932f2f8c0e73ad61d3d187eb2ade5441\"},\"headline\":\"Commit Swimming Set Of The Week: Butterfly Pace And Breakouts\",\"datePublished\":\"2017-12-06T19:00:52+00:00\",\"dateModified\":\"2017-12-06T15:54:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-butterfly-pace-and-breakouts\/\"},\"wordCount\":317,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-butterfly-pace-and-breakouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/06\/kelsi-worrell-2016-arena-indy-1114.jpg\",\"keywords\":[\"Butterfly\",\"butterfly training\",\"Commit Swimming Set of the Week\",\"swim training\",\"swimming\"],\"articleSection\":[\"Commit Swimming Set of the Week\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-butterfly-pace-and-breakouts\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-butterfly-pace-and-breakouts\/\",\"url\":\"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-butterfly-pace-and-breakouts\/\",\"name\":\"Commit Swimming Set Of The Week: Butterfly Pace And Breakouts\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-butterfly-pace-and-breakouts\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-butterfly-pace-and-breakouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/06\/kelsi-worrell-2016-arena-indy-1114.jpg\",\"datePublished\":\"2017-12-06T19:00:52+00:00\",\"dateModified\":\"2017-12-06T15:54:42+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-butterfly-pace-and-breakouts\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-butterfly-pace-and-breakouts\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-butterfly-pace-and-breakouts\/#primaryimage\",\"url\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/06\/kelsi-worrell-2016-arena-indy-1114.jpg\",\"contentUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/06\/kelsi-worrell-2016-arena-indy-1114.jpg\",\"width\":2400,\"height\":1600,\"caption\":\"Photo Courtesy: Peter H. 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