> 11/30/06 Backstroke Tempo-Trainer Set | GoSwim TV

11/30/06 Backstroke Tempo-Trainer Set

WARMUP: 700
With Zura Alphas:
100 dolphin
100 flutter
100 dolphin
100 free/100 back

200 breast kick with pull buoy — all positions

KICK SET: 500 + 200
5 X 100 on 2:30 breast kick with standard kickboard and 7 Rocket Laundhers before each 100.
Did this with Tempo Trainer set at 1:75. Was trying to negative-split each 100, but wasn’t too successful. Best I could do was even split a few of them [52 + 52 = 1:44]

200 EZ swim to get shoulders unkinked.

BACKSTROKE SET: 1000 + 400
5 X 100 backstroke on 2:05 — descend
#1: Fistgloves, and Tempo Trainer set at 1:15 [went 1:40]
#2: Fistgloves, and TT at 1:10 [went 1:39]
#3: Fistgloves, and TT at 1:05 [went 1:36]
#4: Fistgloves, and TT at 1:00 [went 1:34]
#5: Take off the gloves, and TT at :95 [went 1:24]

200 EZ pull and kick

5 X 50 backstroke on 1:10 — descend
#1: Fistgloves, and TT at 1:10
#2: Fistgloves, and TT at 1:05
#3: Fistgloves, and TT at 1:00
#4: Fistgloves, and TT at :95
#5: Take off the gloves, and TT at :90
Wasn’t able to descend 1-4. Those were all around :45. Fifth one was :40.

200 EZ pull and kick

10 X 25 backstroke (odds on :30 sendoff; evens on :35 sendoff)
#1+2: TT @ 1:05
#3+4: TT @ 1:00
#5+6: TT @ :95
#7+8: TT @ :90
#9+10: TT @ :85
All of these were around 20 to 21 seconds. Felt really sloppy when I got into the 95 to 85 range with the TT. That’s probably no my best racing tempo. More like 1:00.

WARMDOWN: 200 EZ with 3 starts from the blocks

Total Yardage: 3000