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Taper Workouts

AZ Taper Sunday: Fast Suits!

200 Choice

3x100 Free (descend 1-3, maintain stroke count even laps)

300 IM D-S-K

6x50s Kick (Flutter/Choice Descned 1-3,4-6)

 

4x

75 D-D-S

50 Build to Fast Turn

25 Break

25 Fast

 

6x50 @ 1:00 (Odd Pace, Even Stretch)

 

Dive Sprints in heats

2x 25 Sprint + 25 easy

50 Sprint (OR 75)

150 easy

50 Sprint

 

3x

75 Free BP 5s

25 Underwater Kick

 

Nat/Nat. Dev. Saturday

200 free

200 Choice

 

3 x 150’s free/back/free 2:10 - extend walls with tight turns

6 x 25’s kick :30

2 x 150’s back/free/back 2:10 - same walls

12 x 25’s IMO drill :30

1 x 150 75 free/back 2:10

 

3 x

2 x 75's IM drill 1:10

6 x 25's IMO (2 drill, 2 strong, 1 break, 1 fast) :30

 

8 x 100's (odds 75 free, 25 stroke fast, evens 75 back 25 fast stroke) 1:30

 

2 x

2 x 250's free broken (100/75/50/25) 3:45

6 x 25's choice (odds drill, evens 90/95/100) :30

 

AZ Taper Saturday

WU

2x

1x200 fr snorkel 25 scull 25 surf dr 50 sw balance low sc 3:00

1x100 ch k build 1:50

8x25 ch dr/sw :30

 

Power

3x

4x25 chutes ch odd power uw to half even power swim to half remainder bpk :45

4x25 ch 2 sprint break 2 sprint finish :30

 

Pace

3x

3x50 ch 1 build, 1 pace, 1 pace minus :55

50 easy 1:30, distance does 4x75 fr 1:00 odd strong even pace

 

Sprint

2-3x25 dive sprint ch (assisted band first)

2-3x dive breakouts

 

Aerobic

3x

1x150 breathe every 5 holding sc-1

2x25 uw no breathe ascend (start fast, decrease tempo throughout) :35

AZ Taper Friday:

200 Choice

200 Kick

 

3x100 Free (Slight descend 1-3, same stroke count even laps)

4x75 IM Drill

8x50 Kick (Flutter/Choice)

 

24x25s (Odd 1 Breath Free, Even IMO Build, Break, Fast by round)

 

 

3x200 Free Descend 1-3 @ 2:20/2:30

3x50 @ 1:00 (K-S, S-K, D-S)

3x100 Free Descend 1-3 @ 1:10/1:15

3x50 @ 1:00 (K-S, S-K, D-S)

8x50 @ 45 (Odd Stroke Fast with 200 details, Even Free Strong)

3x50 @ 1:00 (K-S, S-K, D-S)

 

4x25 Dives

 

150 easy

 

Nat/Dev Wednesday PM:

200 Free, 200 Choice

4 x

6 x 25's Free (Alpha into acceleration) :30

1 x 75 IM Drill 1:15

5 x 25's Kick (Odds Fly Kick, Evens choice) :30

Dives & Relay Exchanges

3 x

4 x 50's (Drill, Pace, Drill, Pace minus) :55

3 x 25's Dive Sprint 5:00

400 Easy Loosen

 

Wednesday AZ Taper:

 

WU

300 fr low sc

200 ch dr/sw

100 k

 

2x

3x50 fr swim golf descend with turn focus :50

6x25 ch non 3 strong low sc, 3 build + turn

2x50 ch k :55

 

Prep

3x

4x25 odd sprint break even sprint finish :30

3x100 fr descend 1:20-1:25 (paddles optional) 75-85-95

3x50 ch strong, pace, pace minus :50

 

Sprint

3x

175 ch sprint broken (75/50/50)

200 easy

 

12x50 odd fr 2/2 breathing even ch mix :55

 

 

Nat/Dev. Wednesday AM:

Warm-up

2 x

4 x 50's Free :45

1 x 150 IM Drill 2:15

8 x 25's Kick :30

 

Pre-Set

3 x

1 x 250 Free Pull 3:15 (Breathing Pattern 5)

8 x 25's Stroke Pull Focus Drill :30

 

Main Set

3 x

2 x 150's IM 2:15

4 x 25's Middle Turn Speed :30

4 x 25's Surf Kick :30 (Rate progression)

 

breakout timing

4 x

1 x 25 (breakout work) :30

1 x 75 free/back/free turns 1:15

1 x 25 (breakout work) :30

1 x 75 breast/free/breast (1st 25 double pull down, last pull down length)

200 Choice Loosen