Back and Free Tempo Set

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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