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Taper Swim Workouts shouldn’t be easy and require QUALITY!

The Taper phase used by Faster Swimming is a 7 week process.

Get the exact workouts needed in our 23-week program.

Below is workout #105 of #113 that lead to Championships: 

Day #105 

Another meet warm up: 

600 choice swim @ 70% 

6 x 100 choice 50 kick / 50 swim :15 rest 

6 x 75 choice #1-3 kick / swim / kick by 25, #4-6 swim / kick / swim by 25 :15 rest 

6 x 50 swim take heart rate then :10 rest 
#1-3 heart rate above 25 for 10 seconds, #4 easy, 
#5-6 heart rate above 30 for 10 seconds 

5 x 75 recovery swim on 1:10 

Set #1 SKILLS spend 10 – 15 minutes on each 

1. reaction drills 
2. starts and relay starts 
3. turns, finishes and walls into and off turns 

Set #2 
6 x 25 swim @ 100 RP or 200 RP rest appropriate to hold pace 
( or 2 x 100 @ 500 RP) 

6 x 75 recovery swim on 1:10 

2 x 100 choice kick :15 rest 
1st 25 alternate 5 fast kicks / 6 slow kicks, last 75 @ 70% 

4 x 25 kick #1-2 build to sprint, #3-4 @ 70% 

6 x 75 recovery swim on 1:10 

Total yardage = 3,725 

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