Controlled Descend Set

WARMUP:  700
500 with fins, mix of dolphin, flutter, free, back
200 EZ breaststroke kick, various positions

MAIN SET: 1500
12 X 100 controlled descend using Tempo Trainer in Mode 2.
FInal 100 should be your best time (race time) plus 6 to 7 seconds.  Calculate backwards from that time to determine your target time and Tempo Trainer setting for the first 100.   Don't worry too much about your sendoff.  After each 100 just catch your breath a bit, re-set your Tempo Trainer, and then wait for the next BEEP BEEP BEEP to start your next 100.  Before the final 100, wait for your heart rate to go below 100 before you start. 

You can swim any stroke you want.  I did breaststroke, and am listing my target times and Tempo Trainer settings just to give an idea of how the set progresses.  Best time is 1:17, so my final target time was 1:24.  

#1:  1:44 (Tempo Trainer set @ :26)
#2:  1:40 (TT @ :25)
#3:  1:36 (TT @ :24)
#4:  1:32 (TT @ :23)

100 EZ recovery

#5:  1:40 (TT @ :25)
#6:  1:36 (TT @ :24)
#7:  1:32 (TT @ :23)
#8:  1:28 (TT @ :22)

100 EZ recovery

#9:  1:36 (TT @ :24)
#10:  1:32 (TT @ :23)
#11:  1:28 (TT @ :22)
#12:  1:24 (TT @ :21)

100 EZ recovery

WARMDOWN: 100 plus 2 starts from the blocks

Total Yardage: 2300