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).

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