Focus: Tempo Training

WARM UP (1400 yards)

  • 1 x 200 choice
  • 1 x 200 choice pull
  • 8 x 50 kick on 1:20 – Goal time: > 1:00
  • 8 x 75 descend each 75 on 1:20

MAIN SET (1500 – 2000 yards)

  • Set your Tempo Trainer at a moderately hard tempo to start. You will be dropping this tempo by one as the set progresses. All recovery swims are choice.
    • 1 x 100 on 1:30 w/ Tempo Trainer set at Tempo #1: EX. 90
    • 1 x 100 recovery on 2:00
    • 2 x 100 on 1:30 w/ Tempo Trainer at Tempo #1 – 1: Ex. 89
    • 1 x 100 recovery on 2:00
    • 3 x 100 on 1:30 w/ Tempo Trainer at Tempo #2 – 1: Ex. 88
    • 1 x 100 recovery on 2:00
    • 4 x 100 on 1:30 w/ Tempo Trainer at Tempo #3 – 1: Ex. 87
    • 1 x 100 recovery on 2:00
    • 5 x 100 on 1:30 w/ Tempo Trainer at Tempo #4 – 1: Ex. 86
  • Bonus Set (500 yards)
    • 4 x 125 IM on 2:20
      1. 50 fly + 25 back + 25 breast + 25 free
      2. 25 fly + 50 back + 25 breast + 25 free
      3. 25 fly + 25 back + 50 breast + 25 free
      4. 25 fly + 25 back + 25 breast + 50 free

COOL DOWN (200 yards)

  • 4 x 50 choice on 1:00

Total Yards: 3100 – 3600

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