long distance swim tapers

There is for younger swimmers who train 15-20K/day, but is it appropriate for the Masters swimmer who trains 3-4K/day (which is where a taper usually ends)? I think this is a great question. You probably don't want to lose your VO2max (sorry) for the distance events by reducing the yardage too much for too long. Maybe keep the yardage about the same but emphasize more race pace sets with longer rest.

When I swam in college (distance swimmer) what worked best for me was a nice 4 week taper. Dropping morning swim practices the first week. Then for weeks 2-4 dropping 500 yards every other day, down to 3000 yds. I'd continue lifting until week 3. As the yards dropped, the intervals increase. Didn't work as hard for the entire set ; but max effort was greater on the last repetition(s). Started to really focus on drills/stroke technique - fine tuning. Getting a feel in the water for swimming really fast. LOTS of pace work. Everyday would do 5x100s trying to hold the pace I wanted for either the 500 or 1650. Or I would do 4x50s holding the pace I wanted for my 200. But like gull80 said, unless you're training a lot of yds. per week, a taper for a 1500 is not too wise. Other mini tapers that work for me are, taking a day off before I swim. Say in mid season I want to go for a good time in the 1500; the day before the meet I won't practice. This does not yield life time bests for me, but often will be a very fast swim.

I recall most swimmers doing broken 200s and 100s and the distance swimmers doing sets of 100s on long rest, for them that was like 2:00. 5x100 on 2, holding race pace. 1500 swimmers may have done more.

did some taper sets last few weeks then tried 1500m ...no difference.....v-max Yamaha grrrrrrrrrreat motorcycle(sorry)

I get another chance to touch the 'sprinter'. Our Nationals are in a month, and they are long course.:D That means way less turns, so I am hoping to do more pb's there as well. Perhaps I should have paid more attention as to who was actually in the heat, but I honestly didn't think I would be in sighting distance of that particular swimmer. I was simply swimming my own race. (Actually was amused by the watchful eyes of other coaches in my distance and even 'sprint' events, and chuckled when asked what I would do in the 50 fly. "No Worries there" I replied, "I am still trying to get a handle on that stroke") Meanwhile, back to the pool to train with even more focus!! For me working on speed has definitely helped my distance events. Just think by reducing my 1500m, I have shaved 21 minutes off my 26km open water swim;) Now that's motivation to reduce my 1500m a couple more seconds. So more speed work and intensity mixed with all the goodies a V02 max, anaerobic threshold, lactic tolerance and aerobic sets can throw my way. And of course a taper! Kiwi

Kiwi, What was your average yardage before your taper, and how much did you reduce this? Did you find that the race pace you held in practice corresponded to your actual splits in competition?

Gull80, I train the 5 intensity program, so the distances reflect this. (my program will include the main set to focus on aerobic, speed, race pace, threshold, average pace etc) the past weeks before this meet, my total distance per week was: march 8-14 19500m, march 15-22 17500m, march 22-29 17800m, march 29-april 4th, 20900m, april 5- april 10, 11100m, april 12-18 6400m, and the last week was around 4000m. Yes, my race pace in training, ie my heart rate sets was fantastic. Actually I could hold the pace without the 10sec rest in training on race day. I have now learnt how to dial up a time and can hold that with a given heart rate. (I am called the "swiss watch" by my coach!!) -my splits in the 1500m, 800m, 400m are a testimony to this. But other competitors also knew me as that, so I guess I surprised them by being able to change gears! Seemed to work for me, despite not quite idea blood glucose levels. But hey, I'm always learning, so Nationals are looking good. Kiwi

2go+h20 - Congrats :D But you let a sprinter beat you in a 400?!?! Hang your head in shame! ;) :p

Just returned from my provincials with a full slate of 9 personal bests. I did a 2 week gradual taper and my best results were in the 1500m where I equalled my best 400m, lowered my 800m by 7 seconds on the way, and fininshed by lowering my time 32 seconds. I lowered my 400 by another 7 secs, and my 800 by 12 seconds. Even managed to negative split the 100m, and pb my 2 back events and fly. Plus pb's in the relays. My taper included decreasing amount, but still including drills, kick, speed work, main set, recovery and cool down. My main sets decreased in mileage but I focused more on the heart rate for the set. eg 150 hr set,followed by a 140 hr set, and an ascending set after that. I was so happy, as being the top of the age group, (49) I beat out the field of younger ones, and ones who had usually beat me handily in the distance events. A 'sprint' swimmer, who finished her 100m 4 secs ahead of me, only finished 3.7 secs infront in the 400m. I have finally learnt how to change gears by doing speed every workout (even if only 4x25 build before the main set). I think this is definitely getting the strength into my strokes. Plus training more IM has improved my times. Cross training improves the overall fitness and a dryland program of strength and flexibility is also part of the successsful formula.