{"id":352769,"date":"2019-02-23T11:00:24","date_gmt":"2019-02-23T18:00:24","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=352769"},"modified":"2019-02-19T20:58:22","modified_gmt":"2019-02-20T03:58:22","slug":"commit-swimming-set-of-the-week-descend-kick-intervals","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-descend-kick-intervals\/","title":{"rendered":"Commit Swimming Set Of The Week: Descend Kick Intervals"},"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 kick set with kick\/swim and fast underwater work on descending intervals. The focus should be more sustained effort on the 50\u2019s, 100\u2019s, and 200\u2019s, while the 25\u2019s are more short bursts of all out speed. <\/span><\/p>\n

8 x 50 kick\/sw desc interval by 2 on :55\/:50\/:45\/:40
\n<\/span>12 x 25 kick (start with :10 vertical kick into 15 mtr fast underwater) on :45
\n<\/span>4 x 100 kick\/sw desc interval on 1:40\/1:35\/1:30\/1:25
\n<\/span>12 x 25 kick (odd: 15 mtr all out kick, even: all out kick) on :40
\n<\/span>2 x 200 kick\/sw desc interval on 3:00\/2:50
\n<\/span>12 x 25 all out kick on :35<\/span><\/em><\/p>\n

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

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