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Keeper

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

200 EZ breast kick, various positions

BREAST/FLY SET: 500 + 100
10 X 50 with fins on 1:00 sendoff
1. Pulse breast, breathe every 4
2. Fly/Breast Combo
3. Each length is 2L/2R Fly –> whole-stroke Fly
4. Pulse breast, breathe every 3
5. Karla drill
6. Each length is 2L/2R Fly –> w.s Fly
7. Pulse breast, breathe every 2
8. Each length is 3 strokes Fly –> Free
9. Each length is 2L/2R FLy –> w.s. Fly
10. Pulse breathe, breathe every stroke

100 EZ recovery

MAIN SET: 1500
Swim 5 rounds of the following. Take one minute extra rest between rounds. I used a Tempo Trainer (actually, two Tempo Trainers), but you don’t need one to do the set.

The goal was to simulate race conditions of pace, stroke rate, and fatigue for the 200 breast. Where this happened was not necessarily on the 200s, but on the final 100 of each 200 combined with the 2 X 50 that follow. By swimming to the TT throughout the 200, you build up leg and aerobic fatigue (but not too much oxygen debt) on the first 100 of drill/kick, then the trick is simply to hold onto the assigned stroke rate for the 100. After the 200, you get a little rest (but not enough to get your HR below 100), and then you have to swim 2 X 50 at slightly below race pace for the 200. I’m looking to average 42 or 43 seconds per 50 in a race-day 200, so in this set I was trying to swim the 2 X 50 in 40 to 41 seconds.

1 X 200 on 4:00 sendoff (or 45 seconds rest). Swim this as:
25 Body-Dolphin Breast
25 Hand-Lead Breast Kick on Your Back
25 Body-Dolphin Breast
25 Hand-Lead Breast Kick on Your Back
100 Breast

2 X 50 breast on 1:00 sendoff (or approximately 20 seconds rest)

Round #1: TT set at 1:85 for the 200; TT set to beep every 10 seconds for the 50s.
[3:20… 40… 41]
Round #2: TT @ 1:80 for the 200; 10 seconds for the 50s.
[3:16… 40… 40]
Rounds #3, 4, 5: TT @ 1:75 for the 200; 10 seconds for the 50s.
[3:13… 40… 41… 3:12… 40… 41… 3:11… 40… 41]

WARMDOWN: 300
300 real EZ, then 3 starts from the blocks

Total Yardage: 3100