> 07/13/06 Back-Breast-Free Practice with Tempo Trainer | GoSwim TV

07/13/06 Back-Breast-Free Practice with Tempo Trainer

WARMUP: 700
With Zura Alpha fins:
100 dolphin on front
100 flutter
100 dolphin on back
200 free/back

With Zura Sidekick:
200 breast kick, alternating 25 kick and 25 eggbeater or single leg

KICK SET: 600
200 freestyle pull except third length of each 100 is breast pull

4 X 100 breast kick with standard kickboard on 2:15 descend time [went 1:45…1:40…1:37…1:35]

BACKSTROKE TT SET: 600
Set the Tempo Trainer at a relaxed cadence for backstsroke. [I was 135.]
200 backstroke pull with pull buoy.

Set the TT at :05 fastest cadence than on the pull. [I used 1:30.]
4 X 100 backstroke on sendoff that gives you approx. :25 RI. Descend time 1-4. [I used 2:00 sendoff and went 1:37…1:34…1:33…1:32]
On each 100, notch up the TT cadence by :05:
#1: TT at 1:30
#2: TT at 1:25
#3: TT at 1:20
#4: TT at 1:15
Don’t miss your sendoff! Change the TT quickly after you finish each 100.

BREASTSTROKE TT SET: 600
Set the TT at a relaxed cadence for breaststroke. [I used 1:85.]
200 pull, alternating 50 free and 50 breast

Set the TT at :05 less than the pull cadence. [I used 1:80.]
4 X 100 breast on sendoff that gives you approx. :30 RI. Descend time 1-4. [I used 2:00 sendoff again and went 1:33…1:32…1:31…1:29.]
On each 100, notch up the cadence by :05.
#1: TT at 1:75
#2: TT at 1:70
#3: TT at 1:65
#4: TT at 1:65 [Was having trouble holding it together at 1:65, so repeated that cadence.]

FREESTYLE TEMPO TRAINER SET: 600
Set TT at relaxed cadence for freestyle. [I used 1:25.]
200 freestyle pull.

Set TT at :05 less than pull cadence.
4 X 100 free on 2:00. Descend 1-4. [I used TT at 1:20 and went 1:25…1:25…1:23…1:20.]
On each 100, notch up the cadence by :05.
#1: TT at 1:20
#2: TT at 1:15
#3: TT at 1:10
#4: TT at 1:05

WARMDOWN: 100 EZ plus three starts from the blocks.

Total Yardage: 3200