Noosa – Taper WK 1/2 (session 1, Thurs)

Maroochydore 50m outdoor pool

Taper plan for Week 1 – 60% of pre taper volume/intensity

W.U. 1000m

Set 1:  Kick

• 4 x 50m Kick on 15 sec rest

Set 2:  EN-1

• 4 x 100 FS on 1:45, swim <1:30
• 2 x 100 BK on 2:00, swim 1:45

Set 3:  Race Pace

• 200 FS, swim <2:50 (actual 2:41)
• 100 BK Easy

Set 4:  LAP

• 4 x (50 FS Fast, 50 Easy) on 3:00
  (actual 34-35 sec)
• 100 BK Easy

Set 5:  Race Pace

• 200 FS, swim <2:50 (actual 2:43)
• 100 BK Easy

Set 6:  EN-2

• 2 x 100 FS on 1:35, swim <1:25

Swim Down 800m Easy