Swimming Set of the Week - December 11, 2009

 Taper set this week.  

Our Masters team is headed to New England Championships this weekend.  Here's what we did for taper, 4 to 5 days before the meet.  This is the main set, after 600-1000 of warmup.   We used Tempo Trainers set in Mode #2 for this set (let's you know exactly how fast you're going), but you don't need a Tempo Trainer to do the set.  

MAIN SET:  1000 yards
Swim twice through the following.  Each round is choice, but you should swim the same stroke for an entire round.

2 X 25 on :40 sendoff, aiming for maximum distance per stroke.  Make it look like swimming, not drilling.

1 X 50 from a push, aiming for just under your race pace for a 200.  E.g., if you're targeting 2:00 for the 200 free, that's 15 seconds per 25, so you'd set the Tempo Trainer to beep every 14 or 15 seconds.  

2 X 25 on :40 sendoff, aiming for max distance per stroke.

1 X 50 from a push, aiming for your race pace for a 100 (faster than the first 50)

2 X 25 on :40 sendoff, max distance per stroke

1 X 50 from the blocks, aiming for your 50 race pace (faster than the second 50)

2 X 25 on :40, max distance per stroke

2 X 25 ALL-OUT SPRINTS from the blocks with a turn

100 easy