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Main Set Thursday - March 10, 2011

Posted by Glenn Mills on Mar 10, 2011 07:23AM (2,896 views)

Tempo Trainer Thursday was the theme this morning.

Set the tempo trainer to your "race rate"... which will be determined through finding your rate during... well... your races.  The goal of this set is to make sure you can maintain your "race rate" during the assigned times in the set.

Main Set (long course meters)
• 1 x 50 on 1:00 - race rate
• 1 x 200 on 3:00 - smooth
• 1 x 50 on 1:00 - race rate

• 2 x 50 on 1:00 - race rate
• 1 x 200 on 3:00 - smooth
• 2 x 50 on 1:00 - race rate

Repeat

Doing these sets long course allows you more time to really focus on the cadence or rate of your stroke, and making adjustments in your stroke when you start to fatigue.  Good set.


Tags Tempo Trainer, training


Responses

Responded Mar 10, 2011 04:15PM

I like this set. I am actually altering it a bit to have the first set of 50(s) to be a DPS tempo. We are heading into our championships this weekend and my super aerobic IMers will be seeing this set short course with the same intervals.
Responded Mar 12, 2011 06:22AM

i did this set last night but i replaced the 100 s instead of 50 ...since im praticing in a 25 meters pool
the result was awesome but i failed keeping my stroke rate
for example
first 25 in 19 strokes 13 seconds split
second in 21 14 seconds split
third in 21 15 seconds split
fourth in 27 ouchhhh 17 seconds split

Responded Mar 17, 2011 05:20PM

Did this set with 20+ Masters swimmers this morning and it was awesome. It was really interesting to see the awareness that developed as the set unfolded. Everyone was encouraged to go up or down with their TT settings until they found a combination of cadence and stroke length that produced the fastest time. People were cranking at the end. We used a sendoff of approximately 1:30 on the 50s. Thanks, Glenn, for a great set.

Responded Mar 20, 2011 07:58AM

hi barbara what was the TT setting of yours
mine was .0.56 for the 50 meters
and 0.68 for the 200 ..i ended dead
is there a special chart or formula to find the best setting ...because im using the finis standard chart

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