Day after test sets – I wanted to do something fun. So we did a workout with tempo trainers to work on learning how to correlate tempo with time.
Understanding that sometimes faster arms don’t mean faster times. After the athletes recorded their tempos on the board, we talked about how those tempos (I use one beat per stroke) felt relative to time.
Workout
200 Swim
100 K
100 Scull
10 x 50 K @ 50 – last 12 ½ FAST
10 x 25 S @ 40 – no br; smooth perfect finishes
4x
100 smooth (160) @ 1:30
2×75 bold (150) @ 1:10
3×50 desc (at will) @ 50
4×25 aggressive (at will) @ 30
Odd rnd fr; even choice
**record fastest tempos on 50 & 25 on board
4x
100 kick @ 145
2×75 50 dr/25 swim @ 1:15
3×50 fast tempo from board @ 45
Then
3x
4×50 @ 1:00 at 200 pace; hold fastest pace (No Tempo Trainer)
100 easy/refocus
> Warm down
Workout Total: 5650
This workout was provided by New Trier Swim Club Head Coach/CEO Alexis Keto.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
