Breaststroke Taper with Tempo Trainer

The main set is breaststroke, but you could do it any stroke.  

WARMUP:  700
500 with fins, mix of dolphin, flutter, free, back

200 easy breaststroke kick, various positions

WARMUP SET:  500 + 200
10 X 50 with fins
Odds: Fly/Breast Combo (alternate one stroke of each) 
Evens:  Pulse breast, breathing every 4..3..2..1

200 easy pull

MAIN SET: 2750
8 X 75 breast with Tempo Trainer in Mode #2  
First 6 are from a push; last two are from the blocks.
Your sendoff is determined by your heart rate.  Don’t start a new 75 until your heart rate has returned to 100 or lower.

The 75s are swum as a controlled descend set, with each 75 faster than the preceding 75, until you are down to your 100 race pace on the final 75.   You’re using the TT in Mode #2, and you’re knocking off one second from the TT on each 75.  As an example, my target time for 100 breast is 1:16, which is 19 seconds per 25.  So I want to get down to a TT setting of 19 on the final 75.  For the initial 75, my TT setting will be 19 + 7 = 26.   The idea is that you want to hear the Tempo Trainer BEEP just as you are turning on each 25.  My set played out like this…

#1:  TT @ 26 seconds  
#2:  TT @ 25 seconds
#3:  TT @ 24 seconds
#4:  TT @ 23 seconds
#5:  TT @ 22 seconds
#6:  TT @ 21 seconds
#7:  TT @ 20 seconds (from the blocks)
#8:  TT @ 19 seconds (from the blocks)

As another example, if your target time for the 100 free is 60 seconds (15 seconds per 25), then you want to get down to a TT setting of 15 seconds on your final 75.  Your initial setting would be 15 + 7 = 22.  

200 easy recovery

4 X 50 breast on :55 sendoff    [went 45…44…43…42]

200 easy recovery

3 X 25 breast with a turn, from the blocks, with TT set at race pace for a 50   [18 seconds]

WARMDOWN:  100

Total Yardage:  2850