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