Focus: Tempo

WARM UP (1250 yards)

  • 1 x 400 swim
  • Pull Set – 3 x 150 w/ :15s rest
    1. Long
    2. Drive with your hips
    3. Accelerate through the pull
  • Kick Set: 8 x 50 on 1:20 – try to hold 1:00

MAIN SET (1400 – 2300 yards)

  • 12 x 75 on 1:20/1:30/1:40/2:00
    • #1-4 on Tempo Trainer Interval: 90
    • #5-8 on Tempo Trainer Interval: 85
    • #9-12 on Tempo Trainer Interval: 80
    • Alternative: Start with a relaxed pace and decrease the interval by 5
  • 1 x 200 backstroke recovery
  • 1 x 200 for time
  • 1 x 100 EZ
  • Bonus IM SET – Three Rounds (R1 – fly, R2 – back, R3 – breast)
    • 1 x 150 w/ :20s rest- alternate 25 stroke w/ 25 free
    • 1 x 100 stroke kick w/:15s rest
    • 1 x 50 stroke
    • 1:00 rest between strokes

COOL DOWN (200 yards)

  • 4 x 50 choice on 1:10/1:20

Total Yards: 2850 – 3750

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