I'm almost completing Swim Type Follow On Plan and my next session is called Red Mist Roller-coaster. I need to repeat sets of 400, 300, 200 and so on, with tempo trainer in a certain time per 50m, and the instructions says to beat the beep.
My question is: I need to take a rest after each 50m (until tempo trainer beeps that time per 50m is done) or I stay beating the beep until the entire set ends, eg. 400m (resting until the beginning of the other set, eg. 300)?
Your rest is at the end of the 400m. You should be aiming to beat the beeper on each 25m / 50m in order to get your rest period at the end of that set you are on. So, if you are ahead of your beep by 1 second per length (ie. 25m), you would get around 16 seconds as your recovery before the beeper goes to then start the next set.
Hope that helps.
Northamptonshire based triathlon coach
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