{"id":307131,"date":"2018-04-25T11:00:00","date_gmt":"2018-04-25T18:00:00","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=307131"},"modified":"2018-05-29T12:12:17","modified_gmt":"2018-05-29T19:12:17","slug":"commit-swimming-set-of-the-week-long-course-butterfly","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-long-course-butterfly\/","title":{"rendered":"Commit Swimming Set Of The Week: Long Course Butterfly"},"content":{"rendered":"<p><a href=\"https:\/\/www.commitswimming.com\/what-is-commit-swimming\" target=\"_blank\" rel=\"noopener\"><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><br \/>\n<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 pace set that can work as you transition back into long course training. <\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">3 Rounds:<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">4 x 50 fly (odd: drill, even: fast kick) on :50<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">300 as 50 free\/50 smooth fly on 4:30<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">3 x 100 as 50 free, rest :10 on wall, 50 fly @ 200 pace on 1:40<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">1 x 100 regroup on 2:00<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Each round begins with 4 x 50\u2019s alternating between drill and fast kicking to get your swimmers aware of the feel of their stroke as you start the set, particularly at having strong legs behind them. Next, swimmers will go into a 300 that alternates between a 50 free and a 50 fly. This should be at a general aerobic level with a focus on keeping the fly long and smooth. This is a great opportunity to challenge your swimmers to be aware of their stroke count and to keep it consistent across the 300. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The set ends with 3 x 100\u2019s swum as a 50 free, 10 seconds rest on the wall, and a 50 fly at 200 pace. The 50 before should be at the same general aerobic level as the 300. Again, make sure your athletes are thinking about maintaining their stroke count and the feel of their stroke on the pace work. End each round with a 100 cruise to regroup and see how your swimmers\u2019 can hold together their strokes through the rest of the set. Happy swimming!<\/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\" rel=\"noopener\">COMMITSWIMMING.COM<\/a><\/p>\n<h2><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>Commit Swimming&#8217;s Mission<\/h2>\n<p>Commit Swimming builds innovative software for our sport, bringing 21st-century tech to swimming.<\/p>\n<p>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><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><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 pace set that can work as you transition back into long course<\/p>\n","protected":false},"author":58,"featured_media":263447,"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":[29993,64995,61941,32040,57998,57906,54570,142],"class_list":["post-307131","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-fly","tag-long-course-training","tag-pace","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) - 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