Taper - Am I doing it right? Thoughts and opinions helpful.
Former Member
Hello, Alex here.
Just thought I might drop in my taper schedule for my championship meet May 12th and 13th. A few notes are that I have been weight lifting since August mon-thurs, and swimming 5500 yards mon-fri since January. I'll list my weight lifting goals on dumbbell and leg extensions. I also plan on keeping my diet I've been having the same throughout the taper (cereal in the morning, pizza for lunch, who knows for dinner lol ) Another note is that I'm a mid distance swimmer (200 and 500 are my best events) Thanks for stopping by! :D:D
4 weeks before
April 15 - Rest
April 16 - Dumbbell Weights - 34 reps of 35, swim 5500 yards
April 17 - Leg Extentions - 36 reps of 45, South High Duel Meet
April 18 - Leg Extensions - 39 reps of 45, swim 5500 yards
April 19 - Dumbbell Weights - 38 reps of 35, swim 5500 yards
April 20 - Hornet Invitational Prelims
April 21 - Hornet Invite Finals
3 weeks before
** start sleeping 1 hour earlier every night
April 22 - Rest
April 23 - Dumbbell Weights - 42 reps of 35, swim 5500 yards
April 24 - Leg Extensions - 42 reps of 45, Centennial Duel Meet
April 25 - Leg Extensions - 45 reps of 45, 5500 yards
April 26 - Dumbbell Weights - 45 reps of 35, 5500 yards
April 27 - Swim 5500 yards
April 28 - College orientation (rest)
2 weeks before
April 29 - Rest
April 30 - no weights, swim 4100 yards
May 1 - no weights, County Duel Meet
May 2 - no weights, swim 4100 yards
May 3 - no weights, FFC Duel Meet
May 4 - swim 4100 yards
May 5 - Flip turn practice at 15 meter pool
1 week before
May 6 - Rest
May 7 - no weights, swim 2750 yards
May 8 - no weights, swim 2750 yards
May 9 - no weights, swim 2750 yards
May 10 - no weights swim 2750 yards
May 11 - ****PRELIMS****
May 12 - *****FINALS***** :bliss:
Can't wait till taper.. I kind of just wanna stop lifting weights now because I have slowly been decreasing time. Today I did 34 reps of 45 ibs in leg extensions, and went a 2:10 in my 200 free and a 6:20 in my 500. D:
I didn't touch weights at all in my high school years. We did dryland work, and medicine ball stuff, but no weight room stuff. My coach believed that was better to be done when your body was more physically developed (like college age) so as to not create injuries. After adding weights in college, I really increased in performance, but this is not 100% attributed to the weights. Also the increased training yardage, and focus on my distance/IM work as well.
Be careful with weights, I've seen many people get injured with them doing improper technique, or attempting more than they should be lifting.
Can't wait till taper.. I kind of just wanna stop lifting weights now because I have slowly been decreasing time. Today I did 34 reps of 45 ibs in leg extensions, and went a 2:10 in my 200 free and a 6:20 in my 500. D:
I didn't touch weights at all in my high school years. We did dryland work, and medicine ball stuff, but no weight room stuff. My coach believed that was better to be done when your body was more physically developed (like college age) so as to not create injuries. After adding weights in college, I really increased in performance, but this is not 100% attributed to the weights. Also the increased training yardage, and focus on my distance/IM work as well.
Be careful with weights, I've seen many people get injured with them doing improper technique, or attempting more than they should be lifting.
