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.
The Swimming Wizard 
I like your blog! Thanks for the great posts.
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Hi! My daughter is 10 and is doing an open at the end of September doing, 50m for each stroke and 100 IM. Can you please suggest taper workout for this? I would like to do HIIT sets for each stroke, but I am not sure what rest time I should apply in between sets? Thanks for your help
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