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.
Parents
Former Member
Hello everyone. I'm 37 and have started swimming for four years. I joined 5 open water swim competetions and one Masters Swimming Championship last year. I swam 400m free in 6:12 and 200m free in 2:57 in October.
I started training in November. My monthly swimming distance are 38km in Oct, 40km in Nov, 51km in Dec, 41km in Jan and 32km in Feb. I am going to swim at Masters Event this weekend so I'm on Taper.
Here are what I did last week and this Monday:
4 x 50m free, descend@ 2:00 (43'', 40'',36'',33'')
4 x 25m free @4:00 (~0:14.5)
2 x 200m free % 85-90 tempo 75m swim/ri:10'', 75m swim/ri:10'', 50m swim/ri:10'' @6:00 (2:57 - 2:55)
This Monday:
500m wu
5 x 100m Free @ 4:00 (1:24, 1:21, 1:19, 1:17, 1:15)
5 x 50m Free @ 3:00 (~0:36)
400m cd: 300 free w/snorkel and fins, 100 easy
Now I am planning to swim this evenning and get rest until the 400m free event on this Satruday. But I dont know what should I swim this evening?
Hello everyone. I'm 37 and have started swimming for four years. I joined 5 open water swim competetions and one Masters Swimming Championship last year. I swam 400m free in 6:12 and 200m free in 2:57 in October.
I started training in November. My monthly swimming distance are 38km in Oct, 40km in Nov, 51km in Dec, 41km in Jan and 32km in Feb. I am going to swim at Masters Event this weekend so I'm on Taper.
Here are what I did last week and this Monday:
4 x 50m free, descend@ 2:00 (43'', 40'',36'',33'')
4 x 25m free @4:00 (~0:14.5)
2 x 200m free % 85-90 tempo 75m swim/ri:10'', 75m swim/ri:10'', 50m swim/ri:10'' @6:00 (2:57 - 2:55)
This Monday:
500m wu
5 x 100m Free @ 4:00 (1:24, 1:21, 1:19, 1:17, 1:15)
5 x 50m Free @ 3:00 (~0:36)
400m cd: 300 free w/snorkel and fins, 100 easy
Now I am planning to swim this evenning and get rest until the 400m free event on this Satruday. But I dont know what should I swim this evening?
