{"id":341351,"date":"2018-12-08T13:00:24","date_gmt":"2018-12-08T20:00:24","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=341351"},"modified":"2018-12-08T09:47:54","modified_gmt":"2018-12-08T16:47:54","slug":"commit-swimming-set-of-the-week-butterfly-pace","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-butterfly-pace\/","title":{"rendered":"Commit Swimming Set Of The Week: Butterfly Pace"},"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 set that includes some kicking, speed work, and pace. <\/span><\/p>\n

10 x 25 kick\/drill by 25
\n<\/span>4 x (75 fly-fr-fly by 25 + 50 fly desc 1-4)
\n<\/span>8 x 25 (odd: fast kick, even: fast breakout to 15mtr)
\n<\/span>3 x (100 fly\/fr by 25 + 50 fly pace)
\n<\/span>6 x 25 (#1: fast finish, #2: fast breakout, #3: smooth)
\n<\/span>3 x (75 fly pace + 50 free smooth + 25 fly sprint) <\/span><\/em><\/p>\n

The set builds in pace and sprint work as it progresses, gradually adding in more and more fast butterfly. The set is all about managing your pacing and controlling your stroke as you get more and more fatigued. Watch your swimmers to make sure they are holding good form and don\u2019t hesitate to add in some more rest or smooth swimming if it will help them hold onto their stroke. Happy swimming!<\/span><\/p>\n

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

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