Focus: Tempo/Pace

WARM UP (1300 yards)

  • 6 x 100 on 1:40/1:55/3:00/4:00 DESCEND
    • EX. #1: 1:40, #2: 1:38, #3: 1:35, #4: 1:33, #5: 1:31, #6: 1:30
  • 8 x 50 (25 stroke drill or kick + 25 stroke) on 1:10/1:15/1:30/2:00
  • Kick Set – 4 x 75 on 2:00/2:10/2:30/3:00
    • 25 free kick + 25 stroke kick + 25 free kick

MAIN SET (1900 – 2500 yards)

  • Two Rounds w/ Tempo Trainers- choose one stroke or freestyle for the entire round
    • 3 x (3 x 50 on 1:00/1:10/1:20/1:30)
      • First three 50s are on Tempo #1 (EX. 95)
      • Second three 50s are on Tempo#1 – (2-5) (EX. 92)
      • Third three 50s are on Tempo#2 – (2-5) (EX. 90)
    • 4 x 100 at Tempo #3 w/ 1:00 rest
    • 1 x 100 EZ choice
  • Bonus Set (600 yards)
    • 3 x 200 pull on 3:15/3:45/4:30/5:00
      1. Breathe every 3rd stroke
      2. Breathe every 5th stroke
      3. Breathe every 3rd stroke

COOL DOWN (200 yards)

  • 1 x 100 EZ kick
  • 1 x 100 EZ choice

Total Yards: 3400 – 4000

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