Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
In order to do this set, you should have already established your Threshold Tempo. This set will help you train your neuromuscular abilities while enhancing your overall aerobic fitness. For your “prime stroke,” choose whichever stroke you would like to work. I particularly recommend this workout for backstroke, freestyle, and butterfly.
T-Tempo=Threshold Tempo
6 x 600 @ :20 rest
#1,3,5 – 25 prime stroke at T-Tempo/25 prime stroke drill/50 ez freestyle swim
#2,4,6 – 25 prime stroke smooth swim/25 prime stroke at T-Tempo/50 ez freestyle swim
This set requires significant discipline on the part of the athlete to hold the tempo under fatigue.
The Swimming Wizard 