賽季要到了，要怎麼調整？想加強比較不擅長的游泳，那就來個一小時的tempo swim 吧！就是模擬比賽配速來游，藉此調整到比賽的節奏，我今天游的課表如下，游完剛好一小時，又有練到，效率超好喔！參考看看～
記得主課表2個600速度要穩定，一開始不要太快喲！
Have a nice swim workout experience~
Warm-up:
(600 total)
300 (100 freestyle, 50 backstroke x2)
300 (100 free, 50 drill x2)
Pre-Set:
(600 total)
100 pull with paddles, buoy and band, rest 20 sec
4×25 swim with band, rest 15 sec
100 pull with buoy and band, rest 20 sec
4×25 swim with band, rest 15 sec
100 pull with buoy only, rest 20 sec
4×25 swim with band, rest 15 sec
Focus on a high tempo throughout to keep hips high in water.
Main Set:
(1600 total)
4×50 descend tempo 1-4 with 15 sec rest
2×600 hold goal race pace with 20 sec rest
4×50 FAST with 15 sec rest
Cool-down:
(200 total)
50 backstroke, 50 breaststroke, 100 choice
=3000 total
Reference from Triathlon Magazine😊
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