Friday – Taper swim

Enclosed you will find Fridays swim practice:

Taper Swim – Ironman Boulder

Warm up:

• 300 free – focus on distance per stroke
• 200 pull – paddles no buoy – focus on your finish
• 6 x 50 kick with fins as 25 build (65-85%) / 25 easy with 10 sec recovery
• 100 stroke easy – any stroke but freestyle

Main set:

• 4 x 200 as 150 at 80% 10 sec recovery / 50 at 95% with 45 sec recovery
• 200 pull with buoy and paddles at 85%
• 8 x 50 free at 85 % with 20 sec recovery

Cool down:

• 100 choice