{"id":367411,"date":"2019-05-04T11:00:21","date_gmt":"2019-05-04T18:00:21","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=367411"},"modified":"2019-05-04T10:04:08","modified_gmt":"2019-05-04T17:04:08","slug":"commit-swimming-set-of-the-week-long-course-sprint","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-long-course-sprint\/","title":{"rendered":"Commit Swimming Set Of The Week: Long Course Sprint"},"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 set designed for the long course pool. <\/span><\/p>\n

The set features three rounds, each of which totals 1,000 meters. By the end of the set swimmers should be going all-out, with each of the final 6 x 50\u2019s starting with 8 all out cycles and each 100 having a closing 50 of target pace (could be second 50 of 100 or third or fourth 50 of a 200). <\/span><\/p>\n

Ascend the intervals by round, giving your swimmers more rest as their expected level of effort increases. This is a great set as you\u2019re getting into long course season to start getting a better feel for the top end and back end speed in a long course pool. <\/span><\/p>\n

3 Rounds:<\/em><\/strong><\/h4>\n

2 x 150 as 50 kick\/50 drill\/50 swim w\/ snorkel
\n6 x 50<\/em><\/strong><\/h4>\n

Round 1: build each 50
\nRound 2: descend 1-3, 4-6
\nRound 3: 8 all out cycles<\/em><\/strong><\/h4>\n

4 x 100<\/em><\/strong><\/h4>\n

Round 1: build second 50 of each 100
\nRound 2: descend 1-4
\nRound 3: 50 smooth\/50 closing pace<\/em><\/strong><\/h4>\n

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

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