2 Week Taper Race Plan

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 06:00

2 week taper plan for the competitive pool swimmer

Sample Day 1
1:00:00
2500m
75TSS
Swim

Warm up Set- 1 x 200 easy 4 x 50 IM kick @ 1:05 8 x 25 fly @ 35 sec, Main Set- 4 x 225 IM 1- 75 fly 50 back 50 breast 50 free 2- 50 fly 75 back 50 breast 50 free 3- 50 fly 50 back 75 breast 50 free 4- 50 fly 50 back 50 breast 75 free 30 sec rest interval 4 x 100 build 1-4 @ 1:45 Sprint Set- 16 x 25 as 2 drill 2 sprint paddles @ 40 sec, Warm down Set- 1 x 200 easy

Sample Day 1
1:00:00
2600m
72TSS
Swim

Warm up Set- 1 x 400 easy 1 x 200 kick snorkel 1 x 100 scull, Main Set- 6x 1 x 50 AOS majors 1 x 100 swim-out 4 x 50 kick majors build @ 1:10, Sprint Set- 4 x 25 as first 15m sprint 4 x 25 as last 10m sprint 4 x 25 as 2 AOS from dive 4 x 25 fins & paddles overspeed, Warm down Set- 1 x 400 easy

Sample Day 2
1:00:00
2400m
Swim

Warm up a Set- 1 x 800 easy snorkel 1 x 200 free/back fins 4 x 50 as 25 fly 25 free fins @ 1:00, Main Set- 1 x 200 broken swim effort @ 6:00 1 x 200 kick/swim recovery 8 x 25 sprints IM @ 45 sec 4 x 25 sprints turns 2 x 25 sprints for time with 25 swim-out between, Warm down Set- 1 x 400 easy snorkel

Sample Day 3
1:00:00
2600m
78TSS
Swim

Warm up Set- 1 x 600 easy snorkel 1 x 200 kick, Drill Set- 8 x 50 drills race strokes @ 1:00, 1 x 400 speedplay 1 x 200 kick/swim majors 1 x 200 broken effort at 100 race pace @ 45 sec 1 x 200 swim-out, Sprint Set- 8 x 25 AOS @ 50 sec hypoxic, Warm down Set- 1 x 200 easy

Sample Day 4
0:45:00
1800m
40TSS
Swim

Warm up Set- 1 x 400 skps 8 x 25 fly heart rate up @ 30 sec, Main Set- 16 x 50 build per 50 to 100m pace last 15m of each 50 @ 1:00 race strokes, Sprint Set- 4 x 25 sprints paddles hypoxic 4 x 25 fins & paddles hypoxic @ 45 sec, Warm down Set- 1 x 200 easy

Sample Day 4
1:00:00
2400m
56TSS
Swim

Warm up Set- 1 x 400 easy snorkel 1 x 50 scull 1 x 50 left right arm 1 x 100 kick 1 x 50 scull pull buoy 1 x 50 left right arm, Kick Set- 6 x 50 majors build to zone 4 @ 1:05, Main Set- 6x 1 x 50 form 80% @ 50 sec 2 x 25 as 15m bursts 10m swim-out @ 45 sec 1 x 200 swim-out, Sprint Set- 2 x 50 AOS from dive majors @ 4:00 with 50 swim-out between 2 x 25 AOS from dive majors @ 2:00 with 25 swim-out between, Warm down Set- 1 x 200 easy

Sample Day 5
1:00:00
2000m
49TSS
Swim

Warm up a Set
1 x 400 easy snorkel 1 x 200 free/back fins 4 x 50 as 25 fly 25 free fins @ 1:00, Main Set- 1 x 200 broken swim effort @ 6:00 1 x 200 kick/swim recovery 8 x 25 sprints IM @ 45 sec 4 x 25 sprints turns @ 45 sec 4 x 25 sprints for time with 25 swim-out between @ 1:30, Warm down Set- 1 x 400 easy snorkel

Kyle Main
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Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing