I searched the past threads to try and find some answers to my questions about prepping for a "taper" meet. We are an uncoached masters team and I have been writing most of the workouts throughout the year, but when it comes to tapering I am a bit lost as to how to put an appropriate workout together as we close in on our biggest meet of the year.
I realize that everybody tapers differently, but what I am looking for is just a general idea of what to do. We have been averaging 4000 yards 4x a week. I've read about the 100:75:50 ratio in terms of volume, but I also would like to understand what kind of workouts we should be doing. Volume wise we were going to do something like this:
4 weeks away from the meet - 3750
3 weeks away from the meet - 3500
2 weeks away from the meet - 3000
week before the meet - 2000
Any assistance (maybe an example) is appreciated.
One of the best sets that I've done during a taper is
10x100 @3:00
10x50 @1:30
They are all out fast, with lots of rest. If you need more time to recover then up the rest. I did this last year a couple days before Nationals and it worked out.
This is a taper set?! You must be a D guy.
Just my opinion wrt the above, but I think people should work on speed more during the season and not save it for the end. If you save it for taper, which I know is conventional wisdom, you could potentially get worn down from sprints and off the blocks work when you're supposed to be resting. Masters are different than kids. And, as for sprinters, they should decrease both yardage and speed work during taper. I'm basically just floating around with a few fast 15s and 25s the last week.
One of the best sets that I've done during a taper is
10x100 @3:00
10x50 @1:30
They are all out fast, with lots of rest. If you need more time to recover then up the rest. I did this last year a couple days before Nationals and it worked out.
This is a taper set?! You must be a D guy.
Just my opinion wrt the above, but I think people should work on speed more during the season and not save it for the end. If you save it for taper, which I know is conventional wisdom, you could potentially get worn down from sprints and off the blocks work when you're supposed to be resting. Masters are different than kids. And, as for sprinters, they should decrease both yardage and speed work during taper. I'm basically just floating around with a few fast 15s and 25s the last week.
