7 December 2022
With 11 days to go before race day, I looked back to the 2011 short course yards season for taper ideas. That year, I had made the decision to make that a sprint-focused season, so I figured it would be a good taper plan. Here's the yards rendition of the April 18th, 2011 short course meters I did.
Warmup Sets (1,400 total)
1 x 600: 200 IM kick-drill, 100 free w/snorkel, 200 IM drill-swim, 100 back swim
4 x 100: on 1:30, free, gentle descend
1 x 50: easy
4 x 75: on 1:20, IM order going kick - free swim - swim stroke by 75
4 x 25: on 0:40, distance-per-stroke, spin backstroke, easy, AFAP
1 x 50: easy
Sprint Speed Set (1,250 set / 2,750 total)
1 x 25 - 1 x 75 - fly
2 x 25 - 1 x 50 - fly, back
3 x 25 - 1 x 75 - fly, back, free
4 x 25 - 1 x 100 - fly, back, breast, free
3 x 25 - 1 x 75 - fly, back, free
2 x 25 - 1 x 50 - fly, back
1 x 25 - 1 x 75 - fly
All of the 25s are fast. The 50s, 75s and 100s are easy on 1:00, 1:40, 2:20.
Times:
Fly - 13.9, 13.9, 13.8, 13.6, 13.7, 13.7, 13.8
Back - 14.8, 14.5, 13.9, 14.5, 14.3
Breast - 17.4
Free - 13.9, 13.9, 13.5
Final Speed (350 set / 3,100 total)
1 x 50: AFAP, fly AT 29.0
5 x 50: active recovery