{"id":311866,"date":"2018-05-30T11:00:25","date_gmt":"2018-05-30T18:00:25","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=311866"},"modified":"2018-05-30T05:48:40","modified_gmt":"2018-05-30T12:48:40","slug":"commit-swimming-set-of-the-week-test-all-four-strokes","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-test-all-four-strokes\/","title":{"rendered":"Commit Swimming Set Of The Week: Test All Four Strokes"},"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 IM set that works all four strokes and ends with some fast IM repeats off of the blocks.
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3 Rounds (fly-back-breast by round):
\n<\/span>\u00a0 \u00a0 \u00a0200 fast stroke :15 SR + 100 free cruise on 1:30
\n<\/span>\u00a0 \u00a0 \u00a0150 fast stroke on :10 SR + 2 x 75 free cruise on 1:05
\n<\/span>\u00a0 \u00a0 \u00a0100 fast stroke on :05 SR + 4 x 50 free descend 1-3, 4 cruise on :45
\n<\/span>\u00a0 \u00a0 \u00a0*take extra :30 between rounds; after 3 rounds 3 x 200 IM descend 1-3 on 3:00<\/span><\/em><\/p>\n

This is a challenging IM set that isolates each stroke before asking swimmers to put them all together at the very end. Each round has a descending distance of stroke that alternates with active recovery freestyle (except for the first 3 x 50\u2019s, which descend to mimic finishing fast on an IM swim when you\u2019re most tired). The stroke swims are always fast and go quickly into the freestyle, forcing swimmers to manage their effort and stroke technique to make it through the set. <\/span><\/p>\n

True IMer\u2019s will love this set, and it is a great opportunity for some of your stroke specialists or freestylers to develop their weaker strokes while pushing their teammates when their speciality comes around. The set itself ends with 3 x 200 IM\u2019s as a straight descend, asking swimmers to put it all together at the end and see what they have left. Happy swimming!<\/span><\/p>\n

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

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