{"id":362831,"date":"2019-04-06T11:00:38","date_gmt":"2019-04-06T18:00:38","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=362831"},"modified":"2019-04-05T16:25:21","modified_gmt":"2019-04-05T23:25:21","slug":"commit-swimming-set-of-the-week-dryland-sprint-circuit","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-dryland-sprint-circuit\/","title":{"rendered":"Commit Swimming Set Of The Week: Dryland Sprint Circuit"},"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 series that adds in some out of water dryland. Each round starts with short descending distances that always end with a 50 fast kick. After that swimmers will hop out for a short dryland circuit. The exercises can vary depending on your pool space\/team size, but try to have some body weight exercises mixed with plyometric or fast twitch movements (squats jumps, split jumps, etc.). <\/span><\/p>\n

Each round ends with pure 25 sprints mixed with easy 25\u2019s, with the easy 25\u2019s slowly disappearing each round. You can mix the set up by adding in some equipment (fins on the 25\u2019s) or changing the focus to all legs by making the 25\u2019s kick. <\/span><\/p>\n

4 Rounds:<\/span><\/em><\/p>\n

150 as 25 drill\/25 sw\/50 build\/50 fast kick
\n<\/span>2 x 100 as 25 drill\/25 build\/50 fast kick
\n<\/span>3 x 50 fast kick
\n<\/span>*dryland circuit (12 x med ball slams\/100 jump ropes\/12 x burpees no push up)
\n<\/span>8 x 25 as 1 fast\/3 ez (add 1 fast 25 each round so rd 4 = all fast)<\/span><\/em><\/p>\n

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

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