02/02/06 Breast Tempo Trainer Practice

Didn't have a full hour today, so did a shorter warmup and some Tempo Trainer sets to get heart rate up. Oh yeah.WARMUP: 700With Zura Alpha Fins swim twice through:50 SA Drill50 LA Drill50 SA Drill200 FR/BKKARLA TT SET: 900Karla is a drill that's covered on our GO SWIM BREASTSTROKE DRILLS DVD. It's 1L/1R Fly followed immediately by 2 strokes Breast with no breath (3 strokes if you can manage it). I did all of the 50s on 1:00 sendoff, even when I was changing the TT -- just gotta change it quickly! I also tried to take the same number of "strokes" (pulses) per length, no matter what the TT was set at. This meant that as the TT got down to 1:50 and 1:45, I had to have a quick stroke but still get all the dps I was getting at the slower rates. This means that your times should descend throughout the set -- but with the same # of strokes per length. 15 X 50 of Karla on 1:00 sendoff3 with TT @ 1:65 [:48 to :49]3 @ 1:60 [:47 to :48)3 @ 1:55 [:46 to :47]3 @ 1:50 [:45s]3 @ 1:45 [:43 to :44]50 EZ recovery + 100 EZ breast kickTEMPO TRAINER SET #2: 500Set the TT at 1:55 for entire set. I used a 1:05 sendoff for the first 2 X 50, then switched to a 1:00 sendoff for the remainder. Got down to :42 to :43 on final swims.2 X 50 Body Dolphin with fins, breathing every 5 pulses2 X 50 Body-Dolphin Breast with fins, breathing every other pulse2 X 50 Body-Dolphin Breast WITHOUT fins2 X 50 Breast with an Extra Kick2 X 50 BreastWARMDOWN: 100 EZTotal Yardage: 2200