500-Yard Set of Each Stroke (Lots of Tempo Trainer)

WARMUP: 700With fins:100 dolphin100 free100 flutter100 free100 dolphi100 free200 breast kick, various positionsFLY SET: 500 + 50Twice through, with fins:10 X 25 on :30 sendoff#1: Fly/Breast Combo#2: 2L/2R Fly --> whole-stroke Fly#3: Karla drill#4: 2L/2R FLy --> w.s. Fly#5: 3 strokes Fly --> Free#6: 2L/2R Fly --> w.s. Fly#7: Dolphin kick on your back, hands in streamline#8: Dolphin kick on your back, hands at sides and eyes looking at feet. Make HUGE boil with each kick.#9 & #10: Repeat #7 and #850 EZ recoveryBACKSTROKE SET: 500 + 50No extra rest on this set. You have to be quick at changing your TT setting. The numbers in the brackets are my TT settings and times; yours may be different.1 X 100 Back on 2:00 sendoff, with Tempo Trainer at comfortable pace [1:20; time was 1:35] 1 X 100 Back on 2:00, take .1 off TT [1.10; 1:31] 1 X 100 Back on 2:00, take off another .1 [1.00; 1:29]2 X 50 Back on 1:00, take off another .1 [.90; :42, and I'm starting to fall apart at this cadence]4 X 25 Back on :30 sendoff, take off another .1 [.80, and I'm barely keeping up with the BEEPS]50 EZ recoveryBREASTSTROKE SET: 450 + 1006 X 75 on 1:30 sendoffEach 75 is swum as 25 Breast with an extra kick + 25 Body-Dolphin Breast + 25 Breast#1 and #2: TT set at 1:80#3 and #4: TT set at 1:70#5 and #6: TT set at 1:60100 EZ recoveryFREESTYLE SET: 500There are no extra rest breaks in this set. Keep on a 30-second-per-25 base. You'll have to be really quick at changing your Tempo Trainer setting (or...you could just swim REALLY fast:)). The numbers in brackets were my TT settings; yours may be higher or lower.50 Free at comfortable cadence [1:20]50 Free, take off .1 [1:10]50 Free, take off another .1 [1:00]50 Free, take off another .1 [.90]4 X 25 Free, take off another .1 [.80]50 Free, add .1 [.90]50 Free, add .1 [.100]50 Free, add .1 [1.10]50 Free, add .1 [1.20]WARMDOWN: 150 EZ plus 2 starts from the blocksTotal Yardage: 3000