> 04/11/06 UV Rays Getting Calibrated with Tempo Trainer | GoSwim TV

04/11/06 UV Rays Getting Calibrated with Tempo Trainer

Just got a whole bunch of Tempo Trainers for the Masters team and this was the first day we’ve really tried them as a group, so we were on a steep learning curve. I set an arbitrary tempo pace for the first freestyle set and everybody started with this. On the next set with the TT, swimmers could choose their own pace. Based on the feedback I heard, swimmers REALLY enjoyed working with the TT. It made them think about stroke and pace in a different way. If any of you UV Rays are listening out there, maybe you could comment here on what you were feeling during these sets.

WARMUP: 400
400 your choice, on your own

TRIATHLON/WARMUP SET: 200
8 X 25 freestyle working on drafting.
In lanes with 3 swimmers, one leads off and the other two push off right after and swim at the hip of the lead swimmer. In lanes with 4 swimmers, create a diamond formation, with two swimmers at the hip of the lead swimmer and one swimmer at the feet of the lead swimmer. In beginner lane, two swimmers work together, one swimming at the hip of the other. Switch positions after each 25.

KICK SET: 300 + 100
4 X 75 @ approx. :20 RI
Odds: 25 flutter kick on your back/25 free/25 flutter on back
Evens: 25 free/25 flutter/25 free

100 EZ dolphin kick with fins, any position

TEMPO TRAINER SET #1: 400 + 100
8 X 50 freestyle @ approx. :15/:20 RI
1&2: Tempo Trainer set at 1:15
3&4: TT set at 1:05
5&6: TT set at :95
7&8: TT set at 1:15

Fastest lane modified this set by adding 2 X 50 at :85, then 4 X 25 @ :75, then finishing with the 2 X 50 @ 1:15.

Middle lane modified this set by adding 4 X 25 @ :85, then finishing with 2 X 50 @ 1:15.

100 EZ dolphin kick with fins, any position

FINAL SET: 400/300
Fastest lane did 4 X 100. Middle lane did 3 X 100. Another middle lane did 3 X 75.
With Tempo Trainer set at your choice of rate:
4/3 X 100 free @ approx. :20 RI

WARMDOWN: 200

Total Yardage: Approx. 2400