{"id":297353,"date":"2018-02-22T12:20:11","date_gmt":"2018-02-22T19:20:11","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=297353"},"modified":"2018-02-22T11:57:15","modified_gmt":"2018-02-22T18:57:15","slug":"commit-swimming-set-of-the-week-back-half-pacing","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-back-half-pacing\/","title":{"rendered":"Commit Swimming Set Of The Week: Back Half Pacing"},"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 for developing back half speed in either your 100 or 200.<\/span><\/p>\n

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

3 x 100 descend 1-3 on 1:15<\/span><\/p>\n

6 x 50 (odd: hold pace from #3 100, even: fast 2nd 25) on :45<\/span><\/p>\n

200 build by 50 on 2:30<\/span><\/p>\n

25 fast from a dive on :40<\/span><\/p>\n

50 as last 50 of 200 on :50<\/span><\/p>\n

25 smooth on :30<\/span><\/p>\n

50 as last 50 of 100 on 1:00<\/span><\/p>\n

The set goes through 4 rounds, each beginning with a little descend and build work to get in the mindset of ending swims fast. The pace comes in the second half of each round, starting a fast 25 from the blocks to develop a little fatigue before going into a 50 trying to hit last 50 of a 200, a 25 smooth, and another 50 as the final 50 of a 100. <\/span><\/p>\n

The intent of the set is to have your swimmers entering the pace portion of the set fatigued to simulate how they may feel at the end of a race, so make sure you are using intervals at the beginning of each round to challenge them. A fun variation is to set up descending intervals by round, so as swimmers move through the set they get less and less rest.<\/p>\n

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

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