12/09/06 Saturday Practice Taper and Non-Taper

WARMUP: 600Include at least 200 kick (choice) in your warmup.FLY DRILL SET: 200 + 20025 Cycle Fly…Cycle Breast25 2L/2R…Switch to Fly25 Karla25 2L/2R…Switch to Fly25 3 strokes Fly…switch to Free2 X 25 FAST dolphin on your back…switch to EZ Back200 EZ recovery (choice)MAIN SET FOR SWIMMERS GOING TO MEET: 1000 + 200 + 400Swim straight through this set. No breaks. On the non-FAST intervals, do a drill or recovery swim or anything that will get your ready to do the FAST interval. To calculate your initial sendoff, determine the time you'd like to hit on your FAST 50s. Let's say it's 30 seconds for 50 free. Your initial sendoff for the 8 X 50s should be 20 seconds slower than your target time (50 seconds if your target is 30).8 X 50 on approx. :20 RI…every 4th is FAST6 X 50 add another :05 to your sendoff…every 3rd is FAST4 X 50 add another :05 to your sendoff…every other is FAST2 X 50 add another :05 to your sendoff…both are FAST200 EZ recovery (choice)16 X 25 on :15 to :20 RI…every 4th is FAST. IM order is OK -- or switch strokes ever 4.MAIN SET FOR THOSE NOT GOING TO MEET: 1500You can use a Tempo Trainer if you wish for this set. If you use it, you might want to increase your cadence on each round.5 X 100 on approx. :30 RI100 EZ with fins4 X 100 take :10 off your original sendoff100 EZ with fins3 X 100 take another :10 off your original sendoff100 EZ with finsWARMDOWN: 200 plus at least 3 starts from the blocks