{"id":319661,"date":"2018-07-19T12:30:21","date_gmt":"2018-07-19T19:30:21","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=319661"},"modified":"2018-07-19T10:37:20","modified_gmt":"2018-07-19T17:37:20","slug":"commit-swimming-set-of-the-week-building-to-best-average-backstroke","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-building-to-best-average-backstroke\/","title":{"rendered":"Commit Swimming Set Of The Week: Building To Best Average Backstroke"},"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 a tough long course backstroke set that builds into some best average work while working in some fast kicking on the back. This set is a great way to build some backstroke endurance and tax the legs while also teaching swimmers how to hold on at the end of their race. Happy swimming!<\/span><\/p>\n

2 x 300 backstroke, build by 100
\n<\/span>4 x 150 strong kick no board (add one dolphin kick off wall each 50)
\n<\/span>2 x 200 backstroke negative split
\n<\/span>4 x 100 kick no board, descend #1-3 hold on #4
\n<\/span>3 x 100 backstroke best average
\n<\/span>200 loosen<\/span><\/em><\/p>\n

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

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