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

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