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Beat the Tempo Trainer

Last practice in a 25-yard pool before USMS nats this weekend. Still feeling sore in the legs from a trail race over the weekend. Had trouble getting cranked up for speed on the first set of 50s, but felt zippier by the last two 25s.

WARMUP: 600
400 yards mix of EZ dolphin kick, flutter kick, backstroke, freestyle

200 EZ breast kick, various positions

FLY/BREAST SET: 500 + 200
10 X 50 with fins on 1:00 sendoff
#1: Pulse breast, breathe every 4
#2: Fly/Breast Combo
#3: 2L/2R Fly — > whole-stroke Fly
#4: Pulse breast, breathe every 3
#5: Karla drill
#6: 2L/2R FLy –> w.s. Fly
#7: Pulse breast, breathe every 2
#8: 3 strokes Fly — Free
#9: 2L/2R Fly –> w.s. FLy
#10: Pulse breast, breathe every stroke

200 EZ with pull buoy

BREASTSTROKE MAIN SET:
4 X 50 breast on 1:03 sendoff (Tempo Trainer set to beep every 21 seconds). My race-day goal for the 200 breast is 2:54, which is 43 seconds per 50. So my goal on this short set was to beat the TT to each wall (42 seconds for a 50), and then take a 21-second rest before starting the next 50. It’s hard to tell exact time on this, but I think I went 42.5…42.5…43…43.

200 EZ with pull buoy

3 X 50 breast on 1:16 sendoff (Tempo Trainer set to beep every 19 seconds). My race-day goal for the 100 breast is 1:17, which is 38.5 seconds per 50. So my goal on this set was to beat the TT to each wall (38 seconds for a 50), and then take a 38-second rest before starting the next 50. I think I went 38.5…39…40.

200 EZ with pull buoy

2 X 50 breast from the blocks, with 100 EZ between each 50. Tempo Trainer was set to beep every 18 seconds. Race-day goal for the 50 breast is 35+, which is under 18 seconds per 25, so my goal on this set was to beat the TT. I think I went 36.5…37.

2 X 25 breast from the blocks, with Tempo Trainer set to beep every 17 seconds. Well, I never actually BEAT the TT today, but on these two 25s, I tied it.

WARMDOWN: 100 EZ

Total Yardage: ~2500