{"id":288355,"date":"2017-12-13T13:30:48","date_gmt":"2017-12-13T20:30:48","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=288355"},"modified":"2017-12-13T12:55:21","modified_gmt":"2017-12-13T19:55:21","slug":"commit-swimming-set-of-the-week-backstroke-kicking-and-speed-play","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-backstroke-kicking-and-speed-play\/","title":{"rendered":"Commit Swimming Set Of The Week: Backstroke Kicking And Speed Play"},"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 an aerobic backstroke set. The set moves through two rounds with an emphasis on sustained kicking, holding underwaters, and a bit of speed play throughout.<\/span><\/p>\n

On the second round of the set give your swimmers and extra minute rest between the 2 x 200 and the 2 x 150 for your swimmers to put on fins and really let them get going fast at the end of the second round. Ask your swimmers to set a number for their underwater kicks to hold throughout the set and hold them accountable to that over the course of the workout. Take a look at the set below:<\/span><\/p>\n

2 Rounds:<\/span><\/p>\n

300 kick\/sw backstroke on 4:45<\/span><\/p>\n

2 x 200 backstroke (#1 – 50 smooth\/50 strong, #2 – 25 smooth\/75 strong) on 3:00<\/span><\/p>\n

*(round 2 take ~1:00 to put on fins)<\/span><\/p>\n

2 x 150 as 50 kick\/50 sw\/50 kick (hold underwater kicks on 50\u2019s kick) on 2:20 (2:00 w\/ fins)<\/span><\/p>\n

4 x 50 descend 1-3, 4 is smooth on :50<\/span><\/p>\n

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

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