Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
This set can be done backstroke or freestyle, and is meant to challenge the athlete's ability to hold tempo. Use a Tempo Trainer and be sure to establish your Threshold Tempo (TT) first.
5 x 100 @ :20 rest (includes time to adjust your tempo trainer)
#1 - Hold TT + .30 for as long as possible, then swim perfect technique for the remainder
#2 - Hold TT + .20...
#3 - Hold TT + .10...
#4 - Hold TT...
#5 - Smooth perfect technique (recovery)
Perform multiple rounds if desired.
After the set, use The Swimming Calculator and your Cycle Count to determine what a reasonable time goal you could achieve if you were able to sustain your tempo longer than you did on the above set.
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