Assistant Senior Coach/YOTA Masters
Here is a set that I have found extremely beneficial as a great “Approaching Taper” speed set. It allows the swimmers to focus on quality of stroke while still trying to put in some speed as the athletes approach a taper meet.
500 Free on 5:30
16×25 (1-Smooth / 3-FAST) on :40
400 Free on 5:30
12×25 (1- Smooth / 2-FAST) on :40
300 Free on 5:30
8×25 (1-Smooth / 1-FAST) on :40
200 Free on 5:30
4×25 (ALL FAST) on :40
100 Free on 5:30
1×50 (For Time — SPRINT)
**NOTES: The 500/400/300/200/100 should be all focus on technique. A bit more speed may have to be put into the first 500 depending on the level of swimmer you are coaching, but the 400/300/200/100 should become much “easier” to make the interval. Therefore, attention to detail in EVERY aspect remains high. Perfection swimming is the goal in all non-“FAST” swims.
As you get more rest, the FAST 25s should be as described (100% intensity) but with obvious focus on technique.
I made the athletes hop out of the water after the 300/200/100 and stretch for several minutes before the next set of 25s began.
Quality during the weeks leading up to a meet was the main focus when I was being coached, and is by-far the most important aspect in my workouts AS a coach for my athletes as we approach our taper meet.