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WorkoutAshley Tappin: Morning Practice
Ability Level:USS Sr./Jr. National Level
Type:Sprint Freestyle
Course:SC Yards
Duration:120 Minutes
AuthorDr. Dave Salo
Submitted By:Steve West
Email: webmaster@swiminfo.com
Club:Irvine Novaquatics
Club/Author Info: Typical workout for Ashley Tappin while training with the Irvine Novaquatics.

Set Category Set Description Set Intervals
Warm-up 400 + 4 x 100 + 4 x 50 .
Pre-Set 3 sets (round 1, no equipment; round 2, paddles only; round 3, paddles and fins):

7 x 50 @ :45
7 x 25 @ :25
7 x 25 @ :35

-- 50s: alternate 25s: two right-arm, two left-arm, catch-up, breathe on the second stroke; three-count catch-up, free, breathe every third stroke with fast overkick throughout
-- 25s @ :25: catch-up free, breathe every third stroke with fast kick
-- 25s @ :35: fast free
Kick Set 6 x 75 @ 1:30
-- Odd laps: kick on back with medicine ball held out of water above chest
-- Even laps: kick, holding medicine ball in front of head
Main Set 8 x 50 @ 1:30
-- 20 reps tricep extension with stretch cords (out of the water), dive, fast streamline kick, fast swim 5 yards into the wall

Main Set 8 x 50 with stretch cord, 1:00 rest between each:
-- Resistance on the odd laps; sprint assist even direction
Warm-Down 100-200 loosen

Total = 5000 SC Yards

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