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Sample workout during taper phase weeks before Champs !

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Day #95

Warm up: start into 300 choice swim @ 70%

6 x 50 choice kick @ 75% :10 rest

spend 5 minutes on reaction drills

spend 5 -10 minutes on 1 or 2 step relay start with tarzan break outs
(or do start, turn, finish drill)

25 easy

Set #1 freestyle paddle swim if desired

4 x 125 on 1:55 VS by 25 100% – 75% (1-2 strokes higher on faster 25)
start each 125 with 25 @ 100%

4 x 125 on 1:40 open turn to get time @ 25
1st 25 @ 75% focus on longer stroke and breathing /
100 @ 500 RP with inc stk cnt each 25

50 easy

4 x 125 on 1:20 – 1:35 +/- based on ability
sub :05 faster than challenging send off chosen
1st 75 with moderate stroke count / last 50 2 strokes higher each 25

8 x 75 recovery on 1:15
25 6 stroke tarzan sprint break out then easy to wall
25 5 fast strokes / 4 slow strokes
25 easy

Set #2 top or 2nd stroke kick – complete this set twice :20 rest

2 x 200 #1 VS by 50 75% – 100%, #2 VS by 25 75% – 100%

150 75 5 fast kicks / 5 slow kicks into 2nd time thru


spend 5 minutes on turn


Set #3 swim set – add additional rest if needed or warm down

6 x 100 on 3:00 1-3 top stroke, 4-6 2nd stroke
#1, #4 broken @ 50 for :10 – :20 as needed @ 200 RP
#2, #5 broken @ 25’s for :05 – :15 as needed @ 100 RP
#3, #6 straight goal with +/- :05 from best time
if time allows from block and work on race strategy
100 easy

Total yardage = 4,575

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