Enfinity Short Course 2015: Championship Season Full Taper
Taper: Day 1
Sum: 4.2k [ 650 Y+ ]
Enfinity Short Course 2015: Championship Season Full Taper
Taper: Day 2
Enfinity Short Course 2015: Championship Season Full Taper
Taper: Day 3
Meet Warm Up: 1.2k
600 Free (Every 4th = Digit Up)
4 x 150 IM (r:10) 50 Evolution
Primer: .5k
4 x 50 False Turn Stroke Choice @ 1:00
2 x (75 Moderate / 50 Kick (y) / 25 (z)) @ 1:15/1:00/1:00
Rehearsal: 2.5k
Technical: .2k
2 x Sprint Cords / 2 x False turn 50’s / 2 x Starts
Cool Down: .4k
200 – 400 Choice
Sum: 4.8k [ 50 Y+ ]
Enfinity Short Course 2015: Championship Season Full Taper
Taper: Day 4
Meet Warm Up: 1.0k
2x (300 Free @ 4:15 + 100 IM @ 1:45)
8 x (25 Yard Perfect turn + 25 Yard Sprint Finish)
Primer: 1.2k
Group 1: 8 x 75 X Pool - 25 Free Line, 25 Pull Outs, 25 Fly (1:30)
Group 2: 4 x 150 @ 2:30 (100 Pull w/ Snk + drop + 50 solid)
Rehearsal: 1.3k
150 – 50 (R:10) @ 3:00
4 x (75 IM + 25 EZ) @ 2:00
100 – 50 – 50 (R:10) @ 3:00
4 x (25 Fly (x) + 50 Free or back digit up) @ 1:30
4 x 50 (R:10) @ 3:00
Technical: .2k
2 x Sprint Cords / 2 x False turn 50’s / 2 x Starts
Cool Down: .4k
200 – 400 Choice
Sum: 4.2k [ 650 Y+ ]
Enfinity Short Course 2015: Championship Season Full Taper
Taper: Day 5: Optional Swim Sunday
2,000 Yard Easy Swim at Wake Forest: Keep the feel for water
Enfinity Short Course 2015: Championship Season Full Taper
Taper: Day 6
Meet Warm Up: 1k
400 Swim Choice
3 x [ 75 K.D.S + 25 Mirror (Digit Up) ]
4 x 50 Build to Complete Finish: Race your finish
Primer: 1.6k
A. 12 x 25 @ :20 (RI :05 +) Free Start aerobic engine
Endurance Importance; 3x
B. 3:00 X [250]
C. 2:00 IM [150]
D. 1:30 Drill [50]
Rehearsal: 1.0k
3 Rounds
-
50 Build to x @ :45
100 Hold X @ 1:20
50 Reverse Build @ :45
<50 EZ Kick with Board @ 1:30>
-
37.5 (Z!) @ 1:00
27.5 (Z!) @ 1:00
25 EZ Kick on Back @ 1:30
Technical: .2k
2 x Sprint Cords / 2 x False turn 50’s / 2 x Starts
Cool Down: .4k
200 – 400 Choice
Sum: 4.2k [ 500 Y+ ]
In water 5:45 am
Enfinity Short Course 2015: Championship Season Full Taper
Taper: Day 7
Meet Warm Up: 1k
400 Swim Choice
3 x [ 75 K.D.S + 25 Mirror (Digit Up) ]
4 x 50 Build to Complete Finish: Race your finish
Primer: 1.4k
8 x 100 IM: 50 Build (r: 10) 25 Underwater (r:05) 25 Sprint! @ 2:00
<Rest 120 sec>
600 Swim: 75 Solid Pull <drop> 50 over kick + 2x25 Sprint Choice (r:10) + 50 recover
Rehearsal: .5k
2 x (75 + (2x 50) + 75) [75 = x and 50 = y] Rest :15 between
<Rest 120 sec between>
Technical: .2k
2 x Sprint Cords / 2 x False turn 50’s / 2 x Starts / 67.5 for time - optional
Cool Down: .4k
200 – 400 Choice
Sum: 3.5k [ 650 Y+ ]
In water 5:45am
Enfinity Short Course 2015: Championship Season Full Taper
Taper: Day 8
Meet Warm Up: 1k
400 Swim Choice
3 x [ 75 K.D.S + 25 Mirror (Digit Up) ]
4 x 50 Build to Complete Finish: Race your finish
Primer: 1.4k
3x
150 Free (X) [Rest: 30]
100 Over kick (X) & hold line
4 x 50 Choice Build to (Y) @ 1:05, 1:00, :55, :50
<Rest 90 sec between>
Rehearsal: .3k
4 x 75 @ 1:30
X, Y, Y, X
Technical Choice:
4 x 2 Turn 50’s / 2 x Starts / 1 x 37.5 for time
Cool Down: .4
200 – 400 Choice
Sum: 3.1k [ 750 Y+ ]
In water 6:00am