Tempo Focus - Group Workout

Objective: Swim smooth by maintaining an even tempo. You need a Tempo Trainer or other waterproof metronome for this workout.

Total Distance = 3200 meters

Set 1 - Warm-up; Dist = 400 meters
8 X 50 Freestyle Swim on 10:00 - Training Cat: EN1
Review posture by stopping at every wall just long enough to say to yourself "belly, neck, chin" (short for belly in, neck tall, chin back).

Set 2 - Conditioning; Dist = 400 meters
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN3
This is a (triathlon) race pace set. Swim smoothly, maintaining an even arm turnover rate for the entire distance.

Set 3 - Smooth Breathing; Dist = 1000 meters
10 X 100 Freestyle Swim on 2:00 - Training Cat: EN3
Use a Tempo Trainer to focus on breathing seamlessly while breathing every 3rd or 5th stroke.
People without a Tempo Trainer: Try a different breathing pattern and make it comfortable.
For example 2-2-3, or 3-4.

Set 4 - Smooth Sighting; Dist = 1000 meters
10 X 100 Freestyle Swim on 2:00 - Training Cat: EN3
Use a Tempo Trainer to focus on sighting seamlessly about every 6th stroke.
People without a Tempo Trainer: Practice sighting on the side that is least comfortable.

Set 5 - 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
3200 meters Freestyle (100%)

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