Week 9: Race-Specific Training and Tapering
Day 1 & Day 4 - Race Simulation:
Warm-up: 500 w/fins - odd laps: 6 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: 4 x 100m Dive freestyle at race pace (90-100% MHR) (Zone 4-5), focusing on race strategy and maintaining speed under fatigue, 5 min rest between each 100m
Cool-down: 200m easy swim
Total: 1500m (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: 8 x 50m 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 50m
Cool-down: 200m easy swim
Total: 1200m (reduce total volume for tapering)
Equipment: None
Day 3 & Day 6 - Active Recovery:
Warm-up: 200m mixed stroke easy swim
Main set: 2 x 300m 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: 1000m (reduce total volume for tapering)
Equipment: Fins and paddles