long distance swim tapers

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.

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.