{"id":358678,"date":"2022-10-10T01:00:11","date_gmt":"2022-10-10T08:00:11","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=358678"},"modified":"2022-10-10T04:46:26","modified_gmt":"2022-10-10T11:46:26","slug":"swimming-world-training-set-main-stroke-work","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-training-set-main-stroke-work\/","title":{"rendered":"Swimming World Training Set: Main Stroke Work"},"content":{"rendered":"<p><strong>Swimming World Training Set: Main Stroke Work<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Welcome to Swimming World\u2019s latest training set to incorporate into your sessions at the pool. <\/span><span style=\"font-weight: 400;\">This set is a 3500-yard stroke set that mixes in a little bit of everything. The first half of each round mixes in more aerobic and build work before turning to descend and pace work by the end of the round. <\/span><\/p>\n<p><em><span style=\"font-weight: 400;\">2 Rounds:<\/span><\/em><\/p>\n<p style=\"padding-left: 40px;\"><em><span style=\"font-weight: 400;\">2 x 250 as 100 IM\/50 choice\/100 str<br \/>\n<\/span><span style=\"font-weight: 400;\"> 3 x 100 as 25 drill\/50 build\/25 kick fast<br \/>\n<\/span><span style=\"font-weight: 400;\">3 x 150 as 75 str\/25 choice into open turn\/50 (rd 1= desc 1-3, rd 2= pace)<br \/>\n<\/span><span style=\"font-weight: 400;\">4 x 75 as 25 drill\/50 fast kick<br \/>\n<\/span><span style=\"font-weight: 400;\">8 x 25 (rd 1: odd=pace from push, even=drill, rd 2: odd=fast from dive, even=drill)<\/span><\/em><\/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>Swimming World Training Set: Main Stroke Work Welcome to Swimming World\u2019s latest training set to incorporate into your sessions at the pool. This set is a 3500-yard stroke set that<\/p>\n","protected":false},"author":58,"featured_media":322022,"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],"tags":[57950],"class_list":["post-358678","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaches-education","tag-training-set"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Swimming World Training Set: Main Stroke Work<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-training-set-main-stroke-work\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Swimming World Training Set: Main Stroke Work\" \/>\r\n<meta property=\"og:description\" content=\"Swimming World Training Set: Main Stroke Work Welcome to Swimming World\u2019s latest training set to incorporate into your sessions at the pool. This set is a 3500-yard stroke set that\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-training-set-main-stroke-work\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Swimming World\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SwimmingWorld\" \/>\r\n<meta property=\"article:published_time\" content=\"2022-10-10T08:00:11+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2022-10-10T11:46:26+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2018\/07\/ryan-murphy-2018-us-nationals-5530-e1543947923230.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"900\" \/>\r\n\t<meta property=\"og:image:height\" content=\"675\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"James Sica\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:creator\" content=\"@JSwim16\" \/>\r\n<meta name=\"twitter:site\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"James Sica\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-training-set-main-stroke-work\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-training-set-main-stroke-work\/\"},\"author\":{\"name\":\"James Sica\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/932f2f8c0e73ad61d3d187eb2ade5441\"},\"headline\":\"Swimming World Training Set: Main Stroke Work\",\"datePublished\":\"2022-10-10T08:00:11+00:00\",\"dateModified\":\"2022-10-10T11:46:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-training-set-main-stroke-work\/\"},\"wordCount\":143,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-training-set-main-stroke-work\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2018\/07\/ryan-murphy-2018-us-nationals-5530-e1543947923230.jpg\",\"keywords\":[\"training set\"],\"articleSection\":[\"Coaches Education\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-training-set-main-stroke-work\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-training-set-main-stroke-work\/\",\"url\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-training-set-main-stroke-work\/\",\"name\":\"Swimming World Training Set: Main Stroke Work\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-training-set-main-stroke-work\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-training-set-main-stroke-work\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2018\/07\/ryan-murphy-2018-us-nationals-5530-e1543947923230.jpg\",\"datePublished\":\"2022-10-10T08:00:11+00:00\",\"dateModified\":\"2022-10-10T11:46:26+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-training-set-main-stroke-work\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-training-set-main-stroke-work\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/swimming-world-training-set-main-stroke-work\/#primaryimage\",\"url\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2018\/07\/ryan-murphy-2018-us-nationals-5530-e1543947923230.jpg\",\"contentUrl\":\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2018\/07\/ryan-murphy-2018-us-nationals-5530-e1543947923230.jpg\",\"width\":900,\"height\":675,\"caption\":\"Photo Courtesy: Peter H. 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