Today’s FINIS Set of the Week comes from CJ Fiala, who currently works for FINIS as their Sports Marketing Lead.  CJ is a two-time Olympic Trials qualifier and elite level swimmer that has worked with many of the best swimmers in the world.  You can follow CJ on Instagram @cjfiala.
 
 
The following set was a set that really helped me through my taper.  It allowed me to still tap into cardiovascular systems to maintain an aerobic capacity while getting up to some top-end speed, but also kept my major (and larger) muscle groups rested as to not fatigue the body too much.
 
 
The key during taper is to remember everyone is DIFFERENT!  No two swimmers are the same, therefore need rest a specific way and manner.  Feel free to modify the following set to fit your athletes:
 
 
 
Warm Up:
 
500 S.K.I.P.S (Swim, Kick, IM, Pull, Swim)
4 x 100 Freestyle breathing 3-5-7-9 per 25 (1:05 interval)
8 x 25 NTS (2 times through these four 25’s) (:30 interval)
  1. 25 Kick on your RIGHT side with Alignment Board
  2. 25 Kick on your LEFT side with Alignment Board
  3. 25 Catch-up drill Freestyle
  4. 25 FAST Freestyle

 

Aerobic “Maintenance”:
(I like to call it this since you’ve already done all the training, you’re just fine tuning and maintaining)
 
75 Race pace from a DIVE, matching correct stroke count and kick count by using a Tempo Trainer Pro
:10 seconds rest
25 Underwater butterfly kick
:10 seconds rest
50 Race pace from a PUSH, matching correct stroke count and kick count by using a Tempo Trainer Pro
:10 seconds rest
50 25 distance-per-stroke, 25 fast underwater kicking or pullouts to the middle then race to the wall
 
:30 seconds rest then repeat 3 times
 
 
 
Time For Pure Speed:
 
3 x 12.5 Short cords with resistance
1 x 25 FAST from a DIVE
:10 seconds rest
1 x 25 FAST underwater butterfly kick
 
1:00 rest then repeat 3 times