{"id":325946,"date":"2018-08-16T11:45:28","date_gmt":"2018-08-16T18:45:28","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=325946"},"modified":"2018-08-16T10:43:30","modified_gmt":"2018-08-16T17:43:30","slug":"commit-swimming-set-of-the-week-logging-miles","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-logging-miles\/","title":{"rendered":"Commit Swimming Set Of The Week: Logging Miles"},"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 longer distance freestyle set. Totaling 4,500 yards or meters, this can be a hefty main set to help build capacity early on in the season or during a heavy training period. <\/span><\/p>\n

400 + 200 + 1 x 100
\n<\/span>400 + 200 + 2 x 100
\n<\/span>400 + 200 + 3 x 100
\n<\/span>400 + 200 + 4 x 100
\n<\/span>400 + 200 + 5 x 100<\/span><\/em><\/p>\n

*400 = negative split, option to pull
\n<\/span>*200 = descend each round
\n<\/span>*100 = fast! (choose an interval that gives swimmers :05 – :10 rest)<\/span><\/em><\/p>\n

The intervals will obviously depend on your group\u2019s needs, but the 400 should be at a moderate aerobic level, with the 200 on a slightly easier interval and the 100\u2019s on an interval where your swimmers only get between 5-10 seconds rest. Happy swimming!<\/span><\/p>\n

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

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