> 07/22/06 Tempo Trainer Sets | GoSwim TV

07/22/06 Tempo Trainer Sets

WARMUP: 800
With Zura Alpha fins:
100 dolphin
100 flutter
100 dolphin on back
200 free/back

200 breast kick, including eggbeater and single leg

100 flutter kick on back

BACKSTROKE SET: 200 + 500
200 backstroke pull with TT set at 1:35 (slow pace)

5 X 100 backstroke on 2:00
#1: TT set at 1:30
#2: TT set at 1:25
etc. to TT at 1:15
Descend time [1:38 down to 1:33]

FREESTYLE SET: 200 + 500
200 free with TT at 1:20 (slow pace)

5 X 100 free on 2:00 sendoff
#1: TT set at 1:15
#2: TT set at 1:10
etc. down to :95
Descend time [ 1:25 to 1:22]

BREAST/FREE SET: 200 + 400
200 breast pull, breathing every other stroke

4 X 100 with pull buoy on 2:00
Swim these as 25 whole-stroke breast + 50 free + 25 whole-stroke breast. All with pull buoy.
Hold time for 3 X 100…descend the last one. [1:30…1:29]

WARMDOWN: 200
200 freestyle pull, breathing every 3

Total Yardage: 3000