{"id":333102,"date":"2018-10-13T12:00:15","date_gmt":"2018-10-13T19:00:15","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=333102"},"modified":"2018-10-13T11:34:01","modified_gmt":"2018-10-13T18:34:01","slug":"commit-swimming-set-of-the-week-short-rest-butterfly","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-short-rest-butterfly\/","title":{"rendered":"Commit Swimming Set Of The Week: Short Rest Butterfly"},"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 butterfly workout that gets in a good volume of butterfly while giving plenty of opportunities to watch technique and work in quality speed work. <\/span><\/p>\n

2 Rounds:
\n<\/span>\u00a0 \u00a0 300 fins (rd 1 – 50 fly\/50 free, rd 2 – 75 fly\/25 free)
\n<\/span>\u00a0 \u00a0 6×75 (odd=50 kick\/25 fly, even=25 fly\/50 kick)
\n<\/span>\u00a0 \u00a0 200 (rd 1 – 25 fly build\/75 free, rd 2 – 50 fly strong\/50 free)
\n<\/span>\u00a0 \u00a0 10×25 all out fly
\n<\/span>\u00a0 \u00a0 100 smooth<\/span><\/em><\/p>\n

The second round of the set adds in a little more fly on the opening 300 and middle 200, but overall each round remains similar. The 6×75\u2019s should be on short rest (:05-:10 seconds) at a moderately high effort level, while the closing 10×25\u2019s are all out or pace butterfly focusing on holding onto technique while fatigued. Happy swimming! <\/span><\/p>\n

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

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