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Maple Syrup with a Side of Chlorine

Taper Plan

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s m t w r f s s
a b c
d e f

A.
200 Fr/200 Bk/200 IM drill w/u

Do FOUR cycles of:
- 50 kick on :55
- 150 FR Pull on 2:00 with buoy

Do TWO cycles of:
- 50 DPS Bk
- 75 DPS Bk, 25 FAST Bk

50 EZ

4 x 25 Burst and cruise FR
1x 50 EZ
4 x 25 Burst and cruise IMO

100 loosen and out
(Solo/Rec/2100 yds/40 min)

B.
w/u: 200 FR/200 BK/200 IM drill

3 x 200 FR on 2:45 pull with buoy
4 x 75 kick on 1:30

Fort Speed Set:
Swim: Fins optional, pick your own interval for max rest or don't bother to look at the clock in between hard efforts

1 x 25 AFAP
1 x 50 EZ
1 x 50 AFAP
2 x 50 EZ
1 x 75 AFAP
3 x 50 EZ
1 x 100 @ 90%
4 x 50 EZ
5 x 50 BK on 1:10
- 1 thru 4 = Quarter's Strong
- 5 = FAST (went 30.x)

200 loosen and out
(Solo/Rec/2700 yds/50 min)

C.
w/u 200 Fr/200 Bk/200 IM Drill

6 x 75 on 1:15
- 1-4 = IM rotation strong
- 5-6 = FR DPS

1 x 50 EZ
8 x 50 FR on 1:10
- odds = DPS/EZ speed, evens = AFAP

1 x 50 EZ
8 x 50 BK on 1:10
- odds = DPS/EZ speed, evens = AFAP

1 x 50 EZ
- Impromptu turn clinic for some swimmers
(Hey, I'm tapering and have the time...)

6 x 25 Burst and cruise on 1:00
- IMO, then FR and BK to complete

3 x 50 Active Recovery
(Solo/Rec/2300 yds/55 min)

D.
w/u: 200 FR/200 BK/200 IM drill

Go three times through:
- 50 DPS, :10 SR
- 25 AFAP right into 25 EZ into
- 100 Kick
(did FR/BK/FR)

4 x 50 Burst and Cruise on 1:15 IMO

4 x 25 AFAP followed by 25 EZ
- IMO of fast, float on EZ

100 even more EZ (if possible) and out
(Solo/Rec/1700 yds/40 min)

E.
w/u: 200 FR/200 BK/200 IM drill

Go two times through:
- 25 EZ, 25 Build, 50 DPS
- 25 AFAP, 75 EZ
- 75 EZ, 25 AFAP
(one fr, one back)

4 x 25 Burst and Cruise on 1:15
(fr, bk, fly, fr)

200 loosen and out
(Solo/Rec/1500 yds/35 min)

F.
meet warm up

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Updated December 5th, 2014 at 10:42 PM by rxleakem

Categories
Swim Workouts , Reference: workouts

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