Hi everyone new to this forum ...
in 15 days i have a 2 day meet and need a taper program :afraid:
last year i used this program and found it good wanted to use it again but its gone forums.usms.org/.../t-6035.html , :confused: ,
so im in need of a 15 day workout , i swim twice a day every day 3000-3500 a session , did some running 5km a day , didn't do much weight lifting and its to late to start now ...i compete in 50 100 200 LCM Freestyle, 200 IM , 50 Fly ,
50 100 back and all the relays .
thanks in advance :)
Arbri
arbri9@hotmail.com
Former Member
Try this...
2-week sprint endurance program... (Either before a meet, or repeat over several months for long term gains)
M - 800 mixed warm-up
4x50 build
8x25 1 easy/1 fast
3x400 count strokes, bring as low
as possible
Total - 2400m
T - 600 mixed warm-up
4x50 paddles only on :45
6x100 pull bouy, 25 fly/75 free
4x50 paddles only on :45
4x50 kick, best average on 2min
4x25 from dive FAST on 2:30
4x50 kick, best average on 2min
400 DPS
Total - 2500m
W - 800 mixed warm-up
6x50, free middle pool TURNS,
descend 1-6 on 2min
4x50, back middle pool TURNS,
descend 1-4 on 2min
2x50, fly middle pool Turns,
strong 1:30
3x50 from Dive, on 3min free/back/fly
Total - 1550m
T - 8 x 100 count strokes, descend counting
(even if it means kicking more on side)
8x15m fast, walk backs
8 x 100kick easy/50strong swim (Last one
Fast)3min
400 easy, DPS
Total - 2120m
F - 400 swim 400 kick 400 pull
4x50 kick descend to fast 1:30
10 x 200 descend 1-5, 6-10
5 back/5free, on 3:30
8x100 count strokes, descend count
on 2:00
Total - 4200m
S - 1200 mixed warm-up
25 easy 50 FAST 25 easy
20 x 25 2 easy 2 strong/best average
0n 10 sec rest
4x100 DPS, descend stroke count on 2:00
4x50 Strong kick best average on 1:30
4x25 dive fast, on 2:30
8x100 DPS, descend stroke count on 2:00
Totsl - 3300m
S - Day of rest, (This is wise)
M - 1000 mixed warm-up
6x25 dive 3, and 6 fast
16x75m work turns, on 1:30
4x400 1 pull bouy on ankles
1 pull bouy only, 1 swim
1 paddles only
Total - 3950m
T - 600 mixed warm-up
20x50 descend 1-20 to Fast
4 on 50,45,40,45,1:20
200 easy
12x25 12.5 fast from sculling start
400 descend stroke count
Total - 2500m
W - 1200 mixed warm up
6 x 300 pdls only on 4:30
200 easy
5x200 kick descend 1-5, on 5min
400 descend stroke count
Total - 4600m
T - 800 mixed warm up
4x150 50fly/back/free on 2:30
400 pdls only
50 easy
4 x 100 best average from dive
on 4:00 minutes
4x50 kick with fins fast on 1:20
best average
200 easy
4x25 with fins fast, Best average on
1:30
2x300 Descend stroke count
Total - 3350m
F - 800 mixed warm up
3X(6x100)+100 easy on 1:30 descend
each set so first 6 easy, 2nd six medium build
3rd six best average.
4x50 kick with fins, on 1:30 best average
Total - 3100m
S - 400 mixed warm up
8x25 with fins on 2:30 best average, try and
hold 10.99 or better...
400 descend stroke count
4x50 with fins on 3:00 best average, try and
hold 24.99 or better
400 descend stroke count
2x100 on 4:00, (no fins) best average, try and
hold 57.99 or better
100 easy
Total - 1900m
So that's it!! Repeat cycle, record all times,
and measure the improvement.
Former Member
thanks :applaud: gonna use that for my training :) see how it goes
