{"id":328998,"date":"2018-09-13T12:00:28","date_gmt":"2018-09-13T19:00:28","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=328998"},"modified":"2018-09-13T11:34:31","modified_gmt":"2018-09-13T18:34:31","slug":"commit-swimming-set-of-the-week-backstroke-cruise","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-backstroke-cruise\/","title":{"rendered":"Commit Swimming Set Of The Week: Backstroke Cruise"},"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 quality aerobic backstroke set. The set has three rounds with a descending distances that alternate between cruise backstroke and an increasing amount of pace and speed work. <\/span><\/p>\n

Keep the intervals fairly tight on the cruise work (:05-:10 rest at a moderate to high aerobic level) while giving a little more rest on the more intense repeats (:15-:20 seconds). For an extra challenge try descending the intervals with each round on the more intense repeats while trying to maintain speed or get faster. Happy swimming!<\/span><\/p>\n

3 Rounds:
\n<\/span>\u00a0 \u00a0 200 back cruise + 100 negative split
\n<\/span>\u00a0 \u00a0 150 back cruise + 2 x 75 as 50 build, 25 fast
\n<\/span>\u00a0 \u00a0 100 back cruise + 4 x 50 desc 1-2, hold pace on 3-4
\n<\/span>\u00a0 \u00a0 *take 1:00 rest between rounds<\/span><\/em><\/p>\n

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

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