{"id":335106,"date":"2018-10-27T11:00:03","date_gmt":"2018-10-27T18:00:03","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=335106"},"modified":"2018-10-27T08:11:18","modified_gmt":"2018-10-27T15:11:18","slug":"commit-swimming-set-of-the-week-fast-kick-and-sprint","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-fast-kick-and-sprint\/","title":{"rendered":"Commit Swimming Set Of The Week: Fast Kick And Sprint"},"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 sprint focused workout that mixes fast kicking with all out sprinting.<\/span><\/p>\n

2 Rounds:
\n<\/span>\u00a0 \u00a0 2 x 125 as 75 fast k\/25 scull\/25 dps + 4 x 75 desc 1-4 to all out
\n<\/span>\u00a0 \u00a0 3 x 100 as 50 fast kick\/25 scull\/25 dps + 4 x 50 (add 12.5 fast each 50)
\n<\/span>\u00a0 \u00a0 4 x 75 as 25 fast kick\/25 scull\/25 dps + 6 x 25 as fast breakout\/fast finish\/all fast
\n<\/span>\u00a0 \u00a0 5 x 50 as desc 1-3, 4&5 dps + 1 x 100 all out from a dive<\/span><\/p>\n

The set alternates between higher intensity kicking and shorter, sustained bursts of sprint swimming that builds up to a fast 100 from the blocks at the end of each round. Choose intervals that are fairly short rest on the kicking distances (:05-:10 rest) to keep the work at a high intensity aerobic level. Give more rest on the shorter sprints so swimmers can focus on high quality swims. Challenge your athletes to start fast and hold on, keeping an eye on their effort on holding onto their technique. Happy swimming!<\/span><\/p>\n

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

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