Tempo 2 Focus - Group Workout

Objective: You need a Tempo Trainer (TT) or other waterproof metronome for this workout.
If there are more people than TTs, some will be with, and some without for various sets.
The goal is to increase your stroke rate while maintaining your stroke length.

Total Distance = 4000 meters

Set 1 - Warm-up; Dist = 400 meters
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN1-EN2
Get your SPL (strokes per length count) for the day.

Set 2 - Conditioning; Dist = 400 meters
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Maintaining same SPL, get your 100 time for the day.

Set 3 - Conditioning; Dist = 400 meters
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN2
All repeats are to be done with the same SPL.
With TT: Set your Tempo Trainer for the day.
Without TT: Try to lower your 50 time.

Set 4 - Conditioning; Dist = 1000 meters
10 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
All repeats are to be done with the same SPL.
Note final 100 time.
With TT: Lower tempo by .01 for each repeat.
Without TT: Try to lower your 100 time.

Set 5 & 6 - Withs give TTs to Withouts and repeat 3 & 4.

Set 7 - Cool-down; Dist = 400 meters
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed with perfect posture - go thru checklist - belly, neck, chin

Totals by Stroke
4000 meters Freestyle (100%)

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