Taper plus regular workout

800 swim choice

16 x 25s dolphin kick NO fins on stomach - must do 6 kicks under water before first breath @ 30

8 x 50s drill swim by 25 choice @ 1:00

16 x 25s swim (odds 75%, evens 100%) all choice @ 40

1 x 500 dolphin kick with fins on back, must do six kicks under water before first breath

6 x 75s swim choice (50 ez, 25 sprint) @ 1:30

50 ez

National swimmers cool down

NO fins 10 x 50s dolphin kick front or back @ 1:10

Swim 10 x 100s (odds free, evens back) must do 6 dolphins kicks before first stroke

This is a two part workout - part I taper for national swimmers, part II stroke for reminder of athletes.

600 swim, 200 IM drill, 200 dolphin kick warm up

6 x 50s kick choice NO fins @ 1:10

8 x 25s (1-4 free, 5-8 Fly (4-3-2-1) breaths per length) @ 40

6 x 50s drill swim by 25 stroke @ 1:15

5 x 100s stroke (odds build by 100, evens 50 ez rest 10 50 sprint) @ 2:20

10 x 50s pull @ 45 NPS

4 x 25s sprint stroke @ 45

Cool Down for National Swimmers

6 x 200s stroke descending by 3 @ 4:00 - Must do same stroke three times in a row

600 swim, 200 IMD, 200 dolphin kick

8 x 50s breast kick/swim by 25 @ 1:15

4 x 200 swim free @ 3:00 holding 2:20s or better on all

50 ez

kick 10 x 50s dolphin on back with fins @ 50

50 ez

5 x 100 stroke hold 80% effort on all @ 2:10

Pull 10 x 50s free/back by 25 @ 55

Swim 20 x 50s (1-5 stroke @ 1:15, 6-10 free @ 50 hold 32 or better, 11-20 free @ 45 hold 34 or better

200 cool down

I will be at practice on Thursday but not Friday morning.

500swim, 300 IM drill, 200 dolphin kick NO FINS

8 x 25s (3-5-7-9) by 25 odds free, evens fly @ 35

3 x ( 3 x 200s pull 3-3 @ 2:40, 3 x 100s swim 5-5 @ 1:30, 4 x 50s swim 7-7 @ 50)

100 cool down

1000 warm up choice swim

4 x 75s Drill (Fly, Back, Breast by 25) @ 1:30

4 x (200 pull @ 2:45, 100 swim @ 1:30, 50 swim @ 45, 50 sprint @ 1:15)

Work on bottom half streamline pushoff - hold toe point for 3 seconds off each push

100 ez

with fins 10 x 100s dolphin kick @ 1:35

Work on tightening butt on each push off

100 ez

10 x 50s (odds free NPS @ 50, evens stroke build @ 1:10)

100 cool down

1000 choice

4 x 1000 (1. 500 @ 6:30, 500 @ 6:30 - 2. 500 @ 6:30, 2 x 250s @ 3:15 - 3. 500 @ 6:30, 5 x 100 @ 1:20 - 500 @ 6:30, 10 x 50s @ 40)

100 ez

8 x 75s (50 stroke, 25 free NPS) 2 1:15

100 cool down

1000 swim choice

10 x 50s free NPS @ 50

3 x 1000 pull free # 1 NO Paddles, #2 NPS 3. (-) split

100 ez

Swim 8 x 75s (odds stroke, evens IM Fly, ba, br) @ 1:25

6 x 100s back pull @ 1:50

1 x 400 IMD

12 x 100s free pull @ 1:30 (1-6 NO paddles)

100 ez

I will be out of town for spring break visiting Jake in VT.

500 swim warm up

10 x 50s kick no fins @ 1:10

1 x 2000 (200 IM @ 3:30, 6 x 50s fly @ 1:00, 200 IM @ 3:30, 6 x 50s back 2 50, 200 IM 2 3:30, 6 x 50s breast @ 1:30, 200 IM @ 3:30, 6 x 50s free @ 40)

100 ez choice

8 x 100s IM descending by 4 @ 2:00

100 ez

8 x 75s free @ 1:10

16 x 25s (4 each stroke) 2 30

100 cool down