This is a fun session – giving you the opportunity to play about with your stroke rate and find your sweetspot.
It is several sets of ‘broken 250s’ – changing the rate by two beats per minute after each broken 250m.
We are starting the set with a really slow stroke rate (54), focusing on good extension, the catch and a powerful pull – making sure you travel well with each stroke.
We are working through the set six times (54 strokes per minute / 56 / 58 / 60 / 62 / 64) focusing on getting the most from each pull throughout and trying to keep the stroke nice and long.
As well as increasing your stroke rate, you are counting your strokes, trying to maintain the same number of strokes on each length. If you manage to do this, the times on each rep will get quicker.
If you have a tempo trainer why don’t you give this session a try and see how you get on?
Warm Up
4x100m easy (20s rest)
Main Set #1
6 sets. Increasing stroke rate each set – 54 / 56 / 58 / 60 / 62 / 64
25m (15s)
50m (20s)
75m (25s)
100m (30s)
Main Set #2
10 x 50m
1 – 3 @ 64spm
4 – 6 @ 66spm
7 – 8 @ 68spm
9 – 10 @ 70spm
Cool Down
Some easy 50’s to finish
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