GoSwim Gold
Print this entryBreaststroke Taper with Tempo Trainer
The main set is breaststroke, but you could do it any stroke.
WARMUP: 700
500 with fins, mix of dolphin, flutter, free, back
200 easy breaststroke kick, various positions
WARMUP SET: 500 + 200
10 X 50 with fins
Odds: Fly/Breast Combo (alternate one stroke of each)
Evens: Pulse breast, breathing every 4..3..2..1
200 easy pull
MAIN SET: 2750
8 X 75 breast with Tempo Trainer in Mode #2
First 6 are from a push; last two are from the blocks.
Your sendoff is determined by your heart rate. Don't start a new 75 until your heart rate has returned to 100 or lower.
The 75s are swum as a controlled descend set, with each 75 faster than the preceding 75, until you are down to your 100 race pace on the final 75. You're using the TT in Mode #2, and you're knocking off one second from the TT on each 75. As an example, my target time for 100 breast is 1:16, which is 19 seconds per 25. So I want to get down to a TT setting of 19 on the final 75. For the initial 75, my TT setting will be 19 + 7 = 26. The idea is that you want to hear the Tempo Trainer BEEP just as you are turning on each 25. My set played out like this...
#1: TT @ 26 seconds
#2: TT @ 25 seconds
#3: TT @ 24 seconds
#4: TT @ 23 seconds
#5: TT @ 22 seconds
#6: TT @ 21 seconds
#7: TT @ 20 seconds (from the blocks)
#8: TT @ 19 seconds (from the blocks)
As another example, if your target time for the 100 free is 60 seconds (15 seconds per 25), then you want to get down to a TT setting of 15 seconds on your final 75. Your initial setting would be 15 + 7 = 22.
200 easy recovery
4 X 50 breast on :55 sendoff [went 45...44...43...42]
200 easy recovery
3 X 25 breast with a turn, from the blocks, with TT set at race pace for a 50 [18 seconds]
WARMDOWN: 100
Total Yardage: 2850
Please 