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Thread: Looking for a taper program

  1. #1
    Participating Member
    Join Date
    Jul 2009
    Location
    Prishtina
    Posts
    2

    Looking for a taper program

    Hi everyone new to this forum ...
    in 15 days i have a 2 day meet and need a taper program
    last year i used this program and found it good wanted to use it again but its gone http://forums.usms.org/archive/index.php/t-6035.html , ,
    so im in need of a 15 day workout , i swim twice a day every day 3000-3500 a session , did some running 5km a day , didn't do much weight lifting and its to late to start now ...i compete in 50 100 200 LCM Freestyle, 200 IM , 50 Fly ,
    50 100 back and all the relays .


    thanks in advance

    Arbri
    arbri9@hotmail.com

  2. #2
    swims4life
    Join Date
    Apr 2007
    Posts
    1,064

    Re: Looking for a taper program

    Try this...

    2-week sprint endurance program... (Either before a meet, or repeat over several months for long term gains)

    M - 800 mixed warm-up
    4x50 build
    8x25 1 easy/1 fast
    3x400 count strokes, bring as low
    as possible
    Total - 2400m

    T - 600 mixed warm-up
    4x50 paddles only on :45
    6x100 pull bouy, 25 fly/75 free
    4x50 paddles only on :45
    4x50 kick, best average on 2min
    4x25 from dive FAST on 2:30
    4x50 kick, best average on 2min
    400 DPS
    Total - 2500m

    W - 800 mixed warm-up
    6x50, free middle pool TURNS,
    descend 1-6 on 2min
    4x50, back middle pool TURNS,
    descend 1-4 on 2min
    2x50, fly middle pool Turns,
    strong 1:30
    3x50 from Dive, on 3min free/back/fly
    Total - 1550m

    T - 8 x 100 count strokes, descend counting
    (even if it means kicking more on side)
    8x15m fast, walk backs
    8 x 100kick easy/50strong swim (Last one
    Fast)3min
    400 easy, DPS
    Total - 2120m

    F - 400 swim 400 kick 400 pull
    4x50 kick descend to fast 1:30
    10 x 200 descend 1-5, 6-10
    5 back/5free, on 3:30
    8x100 count strokes, descend count
    on 2:00
    Total - 4200m

    S - 1200 mixed warm-up
    25 easy 50 FAST 25 easy
    20 x 25 2 easy 2 strong/best average
    0n 10 sec rest
    4x100 DPS, descend stroke count on 2:00
    4x50 Strong kick best average on 1:30
    4x25 dive fast, on 2:30
    8x100 DPS, descend stroke count on 2:00
    Totsl - 3300m

    S - Day of rest, (This is wise)

    M - 1000 mixed warm-up
    6x25 dive 3, and 6 fast
    16x75m work turns, on 1:30
    4x400 1 pull bouy on ankles
    1 pull bouy only, 1 swim
    1 paddles only
    Total - 3950m

    T - 600 mixed warm-up
    20x50 descend 1-20 to Fast
    4 on 50,45,40,45,1:20
    200 easy
    12x25 12.5 fast from sculling start
    400 descend stroke count
    Total - 2500m

    W - 1200 mixed warm up
    6 x 300 pdls only on 4:30
    200 easy
    5x200 kick descend 1-5, on 5min
    400 descend stroke count
    Total - 4600m

    T - 800 mixed warm up
    4x150 50fly/back/free on 2:30
    400 pdls only
    50 easy
    4 x 100 best average from dive
    on 4:00 minutes
    4x50 kick with fins fast on 1:20
    best average
    200 easy
    4x25 with fins fast, Best average on
    1:30
    2x300 Descend stroke count
    Total - 3350m

    F - 800 mixed warm up
    3X(6x100)+100 easy on 1:30 descend
    each set so first 6 easy, 2nd six medium build
    3rd six best average.
    4x50 kick with fins, on 1:30 best average
    Total - 3100m

    S - 400 mixed warm up
    8x25 with fins on 2:30 best average, try and
    hold 10.99 or better...
    400 descend stroke count
    4x50 with fins on 3:00 best average, try and
    hold 24.99 or better
    400 descend stroke count
    2x100 on 4:00, (no fins) best average, try and
    hold 57.99 or better
    100 easy
    Total - 1900m

    So that's it!! Repeat cycle, record all times,
    and measure the improvement.
    Last edited by JMiller; July 8th, 2009 at 06:05 PM.

  3. #3
    Participating Member
    Join Date
    Jul 2009
    Location
    Prishtina
    Posts
    2

    Re: Looking for a taper program

    thanks gonna use that for my training see how it goes

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