{"id":327398,"date":"2018-08-30T12:00:21","date_gmt":"2018-08-30T19:00:21","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=327398"},"modified":"2018-08-30T11:22:30","modified_gmt":"2018-08-30T18:22:30","slug":"commit-swimming-set-of-the-week-sprint-or-pace-work","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-sprint-or-pace-work\/","title":{"rendered":"Commit Swimming Set Of The Week: Sprint Or Pace Work"},"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 sprint and pace set. <\/span><\/p>\n

X # of Rounds:<\/span><\/em><\/p>\n

12 x 25 w\/ snorkel and :05 rest
\n<\/span>\u00a0 \u00a0 \u00a01-3: front sculling
\n<\/span>\u00a0 \u00a0 \u00a04-6: underwater recovery
\n<\/span>\u00a0 \u00a0 \u00a07-9: straight arm free
\n<\/span>\u00a0 \u00a0 \u00a010-12: fast breakout\/fast finish
\n<\/span>3 x 50 w\/ fins descend 1-3
\n<\/span>4 x 50 as:
\n<\/span>\u00a0 \u00a0 \u00a01: 25 from the blocks
\n<\/span>\u00a0 \u00a0 \u00a02 & 3: fast between flags from a push
\n<\/span>\u00a0 \u00a0 \u00a04: all out 50 from blocks<\/span><\/em><\/p>\n

The set starts off with some drill work with a snorkel and (eventually) fins, mixing in some active recovery drill work and speed play. The set then adds 3 x 50 descend just to get primed to swim fast before heading into some all out work from a push and the blocks. The pace for those swims can be whatever works for your particular group, and the set is great to repeat multiple times depending on your time and needs. <\/span><\/p>\n

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

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