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
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