WEEK 12: RACE-SPECIFIC TRAINING AND TAPERING

Written By Keri Hehn

Day 1 & Day 4 - Race Simulation:

  • Warm-up: 500 w/fins - odd laps: 3 breaths max per 50 - Even laps: Backstroke

  • Drill set: 8 x 50m stroke kick (2 x each stroke), 30s rest between each 50m

  • Main set: 1 x 400m Dive freestyle at race pace (90-100% MHR) (Zone 4-5), focusing on race strategy and maintaining speed under fatigue, 5 min rest after the 400m

  • Cool-down: 200m easy swim

  • Total: 1350m (reduce total volume for tapering)

  • Equipment: Fins, Kick board

Day 2 & Day 5 - Speed Work:

  • Warm-up: 4 x 100 snorkel and paddles on 1:30 - 2 upside down paddles to work catch - 2 regular with big DPS (Distance per stroke)

  • Drill set: 8 x 50m stroke drills (2 x each stroke), 30s rest between each 50m

  • Main set: 2 x 200m Odd: Dive. Even: Push freestyle sprint at maximum effort (100% MHR) (Zone 5), focusing on explosive starts, turns, and finishes, 3 min rest between each 200m

  • Cool-down: 200m easy swim

  • Total: 1050m (reduce total volume for tapering)

  • Equipment: None

Day 3 & Day 6 - Active Recovery:

  • Warm-up: 200m mixed stroke easy swim

  • Main set: 2 x 150m freestyle at a steady pace (60-70% MHR) (Zone 1-2), Fins and paddles. focusing on maintaining efficient stroke and rhythmic breathing (reduce distance for tapering)

  • Cool-down: 200m easy swim

  • Total: 700m (reduce total volume for tapering)

  • Equipment: Fins and paddles

Day 7 - Rest

  • Please note that these are just suggestions and you should adjust them according to your fitness level and goals. Always remember to listen to your body and rest if needed.

Keri Hehn
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WEEK 11: RACE-SPECIFIC TRAINING AND TAPERING