04/19/07 UV Rays Masters Tempo Trainer Main Set

WARMUP: 400SCULL/PULL SET: 4004 X 100 with pull buoy#1 and #3: Alternate 25 3L/3R freestyle and 25 freestyle. On the drill, focus on connecting with the water with your palm and forearm, and keeping the elbow HIGH as you pull. When you swim, keep this same focus.#2 and #4: Alternate 25 of freestyle “finish” scull and 25 freestyle. On the drill, focus on connecting with the water with your entire palm. When you swim, keep this same focus.MAIN SET: 1100/1300/1500Lane 1 does 7 X 50 instead of 11 X 50.Lanes 2 and 3 do 9 X 50 instead of 11 X 50.Lanes 5 and 6 do 11 X 50.11 X 50 freestyle with Tempo Trainer on a sendoff that gives you approx. 30 seconds rest.Use the first 50 to calibrate your Tempo Trainer. Start at a tempo that gives you a nice, relaxed stroke. After every 2 X 50, take off :05 from the tempo so that you are swimming at a faster and faster stroke rate. E.g., if you start with the TT set at 1:05, you will do 3 X 50 @ 1:05… 2 X 50 @ 1:00… 2 X 50 @ :95… 2 X 50 @ :90… 2 X 50 @ :85. 200 EZ freestyle pullRepeat the Tempo Trainer set, your choice of stroke. Or…if your lane wants to use fins and repeat the Tempo Trainer freestyle set, that’s OK. Whatever you do…repeat the calibration 50.200 EZ freestyle pullWARMDOWN: 200Include at least 100 of EZ kicking in your warmdown. Fins are OK. Kickboards OK.Total Yardage: 2100/2300/2500