Tempo Trainer Workout #3: Short Axis Focus

Warm Up

Be sure and do a thorough warm up of 400-700 yards.

This entire workout uses the Tempo Trainer in Mode 1

4 x 25 Breaststroke Kick with Board

Tempo Trainer set between 1.75 to 1.85

Have the swimmers vary the setting on the TT as they do these 25s to find a pace that feels comfortable. You’re looking for EASY kicking, not all out.

5 x 100 Breaststroke Kick/Swim

On an interval allowing :30 rest.

Tempo Trainer varies by swimmer, roughly 1.75 to 1.85

Do the first four as breaststroke kick with a kickboard. The final 100 is breaststroke swim. Start with the TT at an easy rate, then decrease the tempo by .05 after each 100. The goal is to match the beep and hopefully descend their time on each 100. (From GoSwim.tv)

400 Free Swim

Tempo Trainer varies by swimmer, roughly .86 to 1.04

Easy 400 free swim, stretch it out!

12 x 25 Fly / Free

On an interval allowing :10 rest.

Start Tempo Trainer at 2.00, reducing .10 each round

Odd 25s are fly, even 25s are freestyle.

Swim the fly as one stroke to every beat of the Tempo Trainer.

Swim the free as two strokes (or one full stroke cycle) to every beat of the TT.

#1 - #4: Tempo Trainer set at 2.00

#5 - #8: Tempo Trainer set at 1.90

#9 - #12: Tempo Trainer set at 1.80

2 x [2 X 75 Breaststroke Kick + 75 Breast Swim

On 1:30 interval

Start Tempo Trainer at 1.75, reducing .05 each round

Round #1: Tempo Trainer set at 1.75

Round #2: Tempo Trainer set at 1.70

(From GoSwim.tv)

Easy 50 anything

3 x [2 x 100 IM + 100 Free]

On interval allowing :20 to :30 rest

Start Tempo Trainer at 2.00, reducing .10 each round

On the IMs, swim the fly and breast as one stroke to every beat of the Tempo Trainer and swim the back and free as two strokes (or one full stroke cycle) to every beat of the TT.

Round #1: Tempo Trainer set at 2.00

Round #2: Tempo Trainer set at 1.90

Round #3: Tempo Trainer set at 1.80

Warm Down

Warm down with at least 200 yards.