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Print this entrySwimming 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
Cher Teck
Daniel
Please 