8 Days Out – Taper Session
Warm Up: 600m
EN-1: 400
- 100 BK on 2:00, swim 1:40 act: 1:35
- 2 x 50 BK on 1:00, swim 48 act: 46 46
- 50 easy
- 100 FS on 1:45, swim 1:28 act: 1:24
- 2 x 50 FS on 55, swim 42 act: 41 42
- 50 easy
LAP: 50
- 2 x (25 Fast, 25 easy) on 1:15, 1x BK, 1x FS
- 100 easy
Race Pace for 100: 200
- 50 BK Sprint on 1:00, swim 37 act: 37 (good)
- 50 BK Sprint, swim 38 act: 40 (not so good … tough)
- 300 Recovery
- 50 FS Sprint on 1:00, swim 32 act: 33 (ok)
- 50 FS Sprint, swim 33 act: 35 (not so good … no taper effect in back half of 100’s yet)
- 300 Recovery
Hypoxic: 150
- 3 x 50 FS on 1:30 with breathing 1 breath Down, 2 breaths Back (50m FS race pattern)
act: 35 34 34 (good)
Power: 50
- 4 x Dive from Blocks + Dolphin + 6 Power Strokes 2x FS 2x BK (decent)
Swim Down: 300