Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Set a Tempo Trainer for 0.20 slower than your threshold tempo (find your Threshold Tempo here).
4 x 400 @ :20 rest
50 fly, back, or free at tempo
50 smooth free B3
Should give the neuromuscular system a decent challenge while keeping the athlete’s heart rate in an aerobic range.
The Swimming Wizard 