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WorkoutAshley Tappin: Typical Afternoon Workout
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
Distance:5050
AuthorRick DeMont
Submitted By:Steve West
Email: webmaster@swiminfo.com
Club:Arizona
Club/Author Info:Typical Afternoon workout for Ashley Tappin, as featured in March 1999 Swimming World Magazine.

Set Category Set Description Set Intervals
Warm-up 400 warm-up
75 @ 1:30 75 free: increase kick by 25s @ 1:20
2 x 25 flip in middle of pool, 1 fly, 1 free @ :40
.
Kick Set 4 x (10 x 100 kick, first 50 no board) 2 @ 2:00
2 @ 1:50
1 @ 1:40
2 @ 1:50
2 @ 1:40
1 @ 1:30
Pre-Set 8 x 100 IM, descend 1-4, 5-8
Main Set 3 x 25 @ :30 fast
5 x 50 @ :45
3 x 25 @ :30 fast
5 x 50 @ :45
3 x 25 @ :30 fast
5 x 50 @ :45
3 x 25 @ :30 fast
(last two rounds with fins and paddles)

Pull Set 400: every 4th lap one breath
300: every 3rd lap one breath
200: every 2nd lap one breath
100: four breaths total

Total = 5050 SC Yards
10000000518

Swimming World is first and foremost concerned with the health and safety of its readers. If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting any of the workouts/exercises, check with your physician.