Early Taper Set

Ryan Woodruff
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Head Coach
Lynchburg YMCA

This set is meant to help swimmers build confidence with some race pace work that is not extremely taxing coupled with good technique practice.
2 rounds of:
(Fins paddles and snorkels for 1st round, no equip for 2nd rd)
3 x 100s @ :10 rest
       25 kick on right side/25 kick on left side/50 catchup and over kick
3 x 75 @:10 rest Smooth free with 4+, 6+, 8 + dolphin kicks each 25

Main Set (2 rounds)
3 x 50 at P200 free @ 1:00, :50, :40 (timed to a foot touch, strive to be 8 or fewer cycles each 25)
200 easy @3:00
3 x 25 at P100 free @ :50,:40,:30 (timed to a foot touch, really work underwaters)
100 easy @ 2:00
1 x 50 all out from a dive, timed to hand
1 x 600 easy, take your time, do some bk and free, include some drill. No interval.

20 x 50 @ 1:00 swimming golf
Descend golf score 1-4 and then change strokes

6x 50s warm down set ( first one is sprint by 1/3s on :30 rest. Last 5 easy).

Have you read these books that can help make you a better coach?

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

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