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