{"id":311074,"date":"2018-05-24T11:00:20","date_gmt":"2018-05-24T18:00:20","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=311074"},"modified":"2018-05-29T12:15:48","modified_gmt":"2018-05-29T19:15:48","slug":"commit-swimming-set-of-the-week-leave-your-legs-shaking","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-leave-your-legs-shaking\/","title":{"rendered":"Commit Swimming Set Of The Week: Leave Your Legs Shaking"},"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 kick\/swim set that is great in either long course or short course. <\/span><\/p>\n

300 as 50 kick\/50 sw on 5:00
\n<\/span>4 x 150 (2 on 1:50, 2 on 2:00)
\n<\/span>300 as 100 kick\/100 sw on 5:30
\n<\/span>4 x 150 (3 on 1:50, 1 on 2:00)
\n<\/span>300 kick as 100 kick\/50 sw on 5:30
\n<\/span>4 x 150 (4 on 1:50)
\n<\/span>300 kick fast! on 6:00
\n<\/span>*all kick is fast<\/span><\/em><\/p>\n

The set alternates between 300\u2019s with a kick focus and sets of 4 x 150\u2019s whose intervals drop with each successive round. Adjust the intervals as you need to challenge whatever group you\u2019re working with, but make sure the fast 150 interval has them working at a high end aerobic level with no more than 10 seconds of rest. <\/span><\/p>\n

All of the kicking within the 300\u2019s should be fast while the swimming can be at a moderate, active recovery pace. The set ramps up in intensity pretty quickly and is a great way to push swimmers to work on their leg endurance and develop a strong finishing kick in their races. Happy swimming! <\/span><\/p>\n

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

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