WARMUP: 700
500 with fins, mix of dolphin, flutter, free, back
200 EZ breast kick, various positions
FLY/BACK SET: 250
10 X 25 with fins, and with Tempo Trainer @ 2.10
Odds: Fly/Breast Combo
Evens: Backstroke
MAIN SET: 1800
Swim 3 rounds of the following. 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 on the final 100 of each 200, and one the 2 X 50. 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 the 200. Then you get a little rest, but not enough to get your HR below 100. Then you have to swim 2 X 50 at slightly below race pace for the 200. I’m looking to average 43 seconds per 50 in a race-day 200, so in this set I was trying to swim the 2 X 50 in 42 seconds.
1 X 200 on approx. 4:10 sendoff (roughly :50 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 (approximately 21 seconds rest)
Round #1: TT set at 1.85 for the 200. For the 2 X 50, add a second TT set to beep every 21 seconds. [3:23…42.5…42.5]
Round #2: TT set at 1.80 for the 200; 21 seconds for the 2 X 50. [3.20…42.5…42.5]
Round #3: TT set at 1.75 for the 200; 21 seconds for the 2 X 50. [3.18…42…42]
WARMDOWN: 250 real EZ
Total Yardage: 3000
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