{"id":315181,"date":"2018-06-21T11:00:41","date_gmt":"2018-06-21T18:00:41","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=315181"},"modified":"2018-06-21T07:04:54","modified_gmt":"2018-06-21T14:04:54","slug":"commit-swimming-set-of-the-week-backstroke-bobs","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-backstroke-bobs\/","title":{"rendered":"Commit Swimming Set Of The Week: Backstroke Bobs"},"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 focuses on backstroke descends that use active rest in the form of streamline bobs instead of intervals.<\/span><\/p>\n

2 Rounds:
\n<\/span>\u00a0 \u00a0 \u00a04 x 150 back desc 1-4 (rest = 10 streamline bobs)
\n<\/span>\u00a0 \u00a0 \u00a0300 as 100 fast kick\/50 smooth swim on regroup
\n<\/span>\u00a0 \u00a0 \u00a04 x 100 back desc 1-4 (rest = 5 streamline bobs)
\n<\/span>\u00a0 \u00a0 \u00a04 x 50 back (fast breakout\/fast finish\/all fast\/all easy) on 1:00<\/span><\/em><\/p>\n

There are a few reasons for the inclusion of the streamline bobs. First off, it \u201ctricks\u201d swimmers into getting in a longer sustained effort over the 4 x 150\u2019s and 4 x 100\u2019s descend. While the the streamline bobs are labeled their rest, in reality this will help keep their heart rates up between repeats and almost serves as a way to make break up what would be a 600 and 400 build. \u00a0<\/span><\/p>\n

The bobs also will force swimmers to think about their body position in between repeats. Frame them as an opportunity for your swimmers to think about how they are coming off of the wall (we all know how important underwaters are in backstroke!) and as another opportunity to stay tight and strong off the walls. <\/span><\/p>\n

While the set doesn\u2019t really feature any \u201ctraditional\u201d interval work outside of the 4 x 50\u2019s at the end of each round, that doesn\u2019t mean swimmers should go easy. Challenge them to make the end of each descend round fast and take extra time after the 300 kick\/swim if it means your swimmers will be able to go faster each round. <\/span><\/p>\n

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

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