{"id":318510,"date":"2018-07-11T11:00:49","date_gmt":"2018-07-11T18:00:49","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=318510"},"modified":"2018-07-10T16:01:23","modified_gmt":"2018-07-10T23:01:23","slug":"commit-swimming-set-of-the-week-im-work-for-days","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-im-work-for-days\/","title":{"rendered":"Commit Swimming Set Of The Week: IM Work For Days"},"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 straightforward long course IM set. <\/span><\/p>\n

3 Rounds:
\n<\/span>\u00a0 \u00a0 \u00a03 x 100 str\/fr IMO by round desc 1-3 on 1:35
\n<\/span>\u00a0 \u00a0 \u00a0200 Fr-IM on 3:00
\n<\/span>\u00a0 \u00a0 \u00a02 x 150 sw\/k\/sw IMO by round fast on 2:15
\n<\/span>\u00a0 \u00a0 \u00a0200 IM fast on 3:00 (try to descend by rounds but still start fast)
\n<\/span>\u00a0 \u00a0 \u00a0100 smooth regroup<\/span><\/em><\/p>\n

The set has three rounds that are 1100 meters each. The stroke focus of each round progresses through IM order (i.e. – round 1 = fly, round 2 = back, round 3 = breast). Each round starts with \u00a03 x 100 as 50 stroke\/50 free that are descending 1-3. It is followed by a smooth 200 Fr-IM (replace the first 50 of fly with freestyle) before 2 x 150\u2019s of fast swimming and kicking. <\/span><\/p>\n

Each round then ends with a fast 200 IM. For an extra challenge, have your swimmers work to descend the 200 IM by rounds (it may be used to share this info between the 1st and 2nd rounds so swimmers don\u2019t \u201csave up\u201d on round 1). Take a 100 smooth to regroup between rounds and you\u2019ll get a quality 3300 meters in under 45 minutes. Happy swimming!<\/span><\/p>\n

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

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