Back and Free Tempo Set

Ryan Woodruff, North Carolina Aquatic Club

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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