{"id":375327,"date":"2019-06-15T11:00:24","date_gmt":"2019-06-15T18:00:24","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=375327"},"modified":"2019-06-15T10:24:43","modified_gmt":"2019-06-15T17:24:43","slug":"commit-swimming-set-of-the-week-long-course-distance-pace","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-set-of-the-week-long-course-distance-pace\/","title":{"rendered":"Commit Swimming Set Of The Week: Long Course Distance 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 is a distance based pace set. Each round starts with 3 x 200 to get into the set before getting into 4 x 150\u2019s that work through varying amounts of pace depending on the round. Start around 800 or mile pace and descend to 400 or 200 pace as you move through the set to get faster with each round. <\/span><\/p>\n

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

3 x 200 as 100 smooth\/100 desc 1-3
\n<\/span>4 x 150 as:<\/span><\/em><\/h4>\n

\u00a0 \u00a0 rd 1 – 150 pace
\n<\/span>\u00a0 \u00a0 rd 2 – 50 build to pace tempo \/ :05 rest \/ 100 pace
\n<\/span>\u00a0 \u00a0 rd 3 – 100 build to pace tempo \/ :05 rest \/ 50 pace<\/span><\/em><\/h4>\n

~1:00 rest to regroup between rounds, descend pace by rounds<\/span><\/em><\/h4>\n

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

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