{"id":333932,"date":"2018-10-20T14:00:01","date_gmt":"2018-10-20T21:00:01","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=333932"},"modified":"2018-10-20T12:59:09","modified_gmt":"2018-10-20T19:59:09","slug":"commit-swimming-set-of-the-week-practicing-backstroke-tempo","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-practicing-backstroke-tempo\/","title":{"rendered":"Commit Swimming Set Of The Week: Practicing Backstroke Tempo"},"content":{"rendered":"

\"Commit_newLogo_Swimming<\/a>
\nWelcme to Swimming World\u2019s Set of the Week sponsored by <\/span>Commit Swimming.com<\/span><\/a>! This week\u2019s set for backstroke focuses on holding proper stroke tempo through our underwater kicks:<\/span><\/p>\n

2 Rounds:<\/span><\/em><\/p>\n

2 x 150 backstroke smooth, add one dolphin kick per 50
\n<\/span>4 x 100 backstroke hold dolphin kick count
\n<\/span>6 x 50 backstroke (odd = 12.5 underwater, even = fast breakouts)
\n<\/span>8 x 25 backstroke all fast<\/span><\/em><\/p>\n

The 150\u2019s and 100\u2019s at the start of the set should tax the legs as swimmers focus on their dolphin kick counts off of the wall. The 50\u2019s and 25\u2019s at the end of the set should still be with those kick counts but with some fast swimming added in as well. Watch to make sure your athletes are carrying their speed through the breakout and watch for anyone who may be struggling to get right up to their stroke tempo. Happy swimming!<\/span><\/p>\n

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

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