Fast Twitch -- Week 3 (Tuesday, March 27)

Tuesday a.m. with Ford Masters...long course meters

400 warmup

3x100 on 1:50 -- 50 fly/50 free
3x100 on 1:50 -- 50 back/50 free
3x100 on 2:00 -- 50 breast/50 free
(Yes, this is similar to the set I did Monday night. I did all nine with the same effort, though the coach said each round was to be descended.)

Four rounds:
50 kick on 1:00
2x50 easy swim on 1:00
50 kick on 1:00

9x50 on 1:00
1-3: 25 fly/25 free
4-6: 25 back/25 free
7-9: 25 breast/25 free

200 easy
A few of the guys in my lane were tapering for this weekend's state meet. I haven't been there to see them for most of the taper process, but I wonder how much fast swimming they have been doing. The taper period should be the time when you simulate race conditions as much as possible, even if you are a distance swimmer. This could be a broken swim (a 100 fast with 30 seconds rest at the 50 or a 500 fast with rest after each 100) or some short swims from a dive.

If you're tapering for a meet soon, it's good to remember that even though you are technically resting, you should do some fast swimming to get your mind ready for racing, and keep your body from getting out of shape.

Here are two articles about tapering: One from elite athletes (two of whom are at worlds right now) and the other from my partner, Geoff Glaser. Some good advice here.
Tuesday p.m. long course meters

600 warmup

5x100 free with snorkel :20 rest

4x15 breakouts on 1:00

Four rounds:
2x50 kick fast on 2:00
50 easy on 1:00
#1 and 2: back kick with underwater dolphin kick to 15m
#3: breast with no board
#4: flutter kick

3x200 breast kick on 5:00
#1: 25fast/50 easy/25 fast
#2: 50 fast/50 easy (:48)
#3: 75 fast/25 easy (1:16)

200 easy

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