> Saturday Practice 8 X 75 Controlled Descend with Tempo Trainer | GoSwim TV

Saturday Practice 8 X 75 Controlled Descend with Tempo Trainer

WARMUP: 400

KICK SET: 200
8 X 25 kick choice

BREAST/FLY SET: 500 + 50
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

50 EZ recovery

MAIN SET: 600 + 200
8 X 75 with calculated descend down to race pace on the final 75
First 6 X 75 are on approx. 30 seconds rest (one BEEP of the Tempo Trainer in mode #2). On final 2 X 75, wait till heart rate falls below 100.

To determine your initial setting for the TT, choose your goal time for a 100 in your choice of stroke. In the example below, the goal time is 1:16 for 100 scy breast. Convert this time to seconds (77 seconds in our example) and divide by 4 (19 seconds in our example). This will be your final TT setting at the end of the set. For our INITIAL TT setting, add 7 seconds to your goal pace (in our example, it would be 19 + 7 = 26). On each 75, you will change the setting on the TT, taking it down by one second. So, you are doing a very controlled descend. The first 4 X 75 should feel VERY easy. The final four will get progressively tougher until you are all out on the final two from the blocks.

#1: Tempo Trainer set to beep every 26 seconds [went ~1:17]
#2: TT set @ 25 seconds [went ~ 1:14]
#3: TT set @ 24 seconds [went 1:12]
#4: TT set @ 23 seconds [went 1:09]
#5: TT set @ 22 seconds [went 1:06]
#6: TT set @ 21 seconds [went 1:03]
#7: From the blocks, with TT set @ 20 seconds [went 1:00]
#8: From the blocks, with TT set @ 19 seconds [didn’t beat the TT; went ~:58.5]

200 EZ recovery

MAJOR/MINOR SET: 400
4 X 100 on 1:50 sendoff, major/minor
Major stroke = Freestyle pull with paddles
Minor: Breast pull with paddles

FIN SET: 250
10 X 25 freestyle with fins, breathe twice per 25

WARMDOWN: 400
400 Backstroke and backstroke drills with fins

Total Yardage: 3000

6 X 50
Divide into two teams. While Team #1 does med-ball pass (without letting the hands or ball go in the water), Team #2 does a 50 free.
WARMDOWN: 200 Total Yardage: 3000