{"id":316035,"date":"2018-06-28T12:00:43","date_gmt":"2018-06-28T19:00:43","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=316035"},"modified":"2018-06-28T11:10:22","modified_gmt":"2018-06-28T18:10:22","slug":"commit-swimming-set-of-the-week-adding-speed-with-your-distance-group","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-adding-speed-with-your-distance-group\/","title":{"rendered":"Commit Swimming Set Of The Week: Adding Speed With Your Distance Group"},"content":{"rendered":"

\"Commit_newLogo_Swimming<\/a>
\nWelcome to Swimming World\u2019s Set of the Week sponsored by <\/span>Commit Swimming.com<\/span><\/a>! This week\u2019s set is a higher volume se<\/span>t that is perfect for your distance group as you start to add in more speed and pace work. <\/span><\/p>\n

3 Rounds:
\n<\/span>\u00a0 \u00a0 \u00a0*take :30-:60 to regroup between rounds
\n<\/span>\u00a0 \u00a0 \u00a0 400 pull on 5:20
\n<\/span>\u00a0 \u00a0 \u00a0 2 x 150 as 100 smooth\/50 strong on 1:50
\n<\/span>\u00a0 \u00a0 \u00a0 3 x 200\/5 x 100\/6 x 50 by round
\n<\/span>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 200\u2019s: negative split w\/ 2nd 100 at mile pace on 2:30
\n<\/span>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 100\u2019s: 2 at pace\/1 smooth on 1:20
\n<\/span>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 50\u2019s: best average on :45<\/span><\/em><\/p>\n

Each of the three rounds begins with a 400 pull and 2 x 150\u2019s as 100 smooth\/50 strong to get your group up and moving. Adjust the intervals as you need, but the 400 should be at a moderate aerobic level and the 150\u2019s should be on a slightly tighter interval to get their heart rates up going into the pace work at the end of each round. <\/span><\/p>\n

The pace work descends in distance and speed through all three rounds. The first round features 3 x 200\u2019s with the second 100 of each repeat aiming for mile pace, while the second round follows a pattern of 2 pace\/1 smooth\/2 pace for 5 x 100\u2019s that could also be mile pace or even down to 800 or 400 pace. The set culminates with 6 x 50\u2019s best average to really get up to work on some speed when they should be fairly tired, trying to emulate the feeling of having to finish strong in a race. Happy swimming!<\/span><\/p>\n

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

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