{"id":337234,"date":"2022-10-17T01:00:56","date_gmt":"2022-10-17T08:00:56","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=337234"},"modified":"2022-10-17T09:47:19","modified_gmt":"2022-10-17T16:47:19","slug":"swimming-world-set-of-the-week-descend-and-hold-kick-pace","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-set-of-the-week-descend-and-hold-kick-pace\/","title":{"rendered":"Swimming World Set Of The Week: Descend And Hold Kick Pace"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Welcome to Swimming World\u2019s Set of the Week. <\/span><span style=\"font-weight: 400;\">This week\u2019s set is a kick set that has longer kick\/swim active recovery that alternates with sets of shorter kicks that work on descending and holding kick intensity:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">400 as 150 kick\/50 sw smooth<br \/>\n<\/span><span style=\"font-weight: 400;\">6 x 100 kick, desc 1-3, 4-6<br \/>\n<\/span><span style=\"font-weight: 400;\">300 as 100 kick\/50 sw smooth<br \/>\n<\/span><span style=\"font-weight: 400;\">6 x 75 kick desc 1-3, hold 4-6<br \/>\n<\/span><span style=\"font-weight: 400;\">200 kick\/sw by 50 smooth<br \/>\n<\/span><span style=\"font-weight: 400;\">6 x 50 kick desc 1-3, hold 4-6<br \/>\n<\/span><span style=\"font-weight: 400;\">100 kick smooth<br \/>\n<\/span><span style=\"font-weight: 400;\">6 x 25 all out kick<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The focus of this set is developing endurance in the legs, so make sure to choose intervals that challenge your swimmers while still allowing them the rest to descend their efforts through the set. Each descend series ends with 3 repeats holding pace, so grab a watch and hold your swimmers accountable to holding their pace. Happy swimming!<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to Swimming World\u2019s Set of the Week. This week\u2019s set is a kick set that has longer kick\/swim active recovery that alternates with sets of shorter kicks that work<\/p>\n","protected":false},"author":58,"featured_media":305995,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[18,122607],"tags":[62850,58195,48777,142],"class_list":["post-337234","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaches-education","category-swim-life","tag-commit-swimming-news","tag-descend","tag-kicking","tag-swimming"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO 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