If you fancy a nice little tough set to challenge the body and mind try this little number that I swam on Monday. Use your CSS pace +4 (25m pool you would add 4 seconds to your Base CSS, (for ref 0.25 per length added to the tempo trainer = 1 second over 100m). I actually added less than this myself, swimming the set just a touch above my 3.8km pace).
The aim of the set is pacing, so you should be touching the wall with the beeper. It is tough (and yes I did fail a little on repeats 7&8)
The set is a standard 10 x 400m taking 2 beats rest, to make it harder go for 1 beep rest. I swam 8x 400m at this CSS pace then switched to some SPM training to finish off. No warm up, straight in with a 400m pull buoy set to get you moving easily through the water instead. At first it should all seem fairly easy…………………..
Set as follows:
400m Pull buoy
400m Swim
400m Pull buoy
400m Swim
400m Pull buoy and paddles (paddles for the first 200m only)
400m Swim
400m Pull buoy
400m swim with fins
Switch to SPM (mode 3, use your own SPM guidelines)
400m Swim at 68SPM (4 spam above threshold)
400m Swim at 64SPM (my base SPM)
Enjoy, to make it a shorter set go for 10 x 300 or for beginners 10 x 200
A tempo trainer an become your best friend for training in pool or lake, they are available from our store if you wish to purchase your own, see details here .
