preparing to compete post heart attack--mini-taper advice?
Former Member
I have taken the plunge. Approximately 20 months following a heart attack (four stents) at the bizarrely young age of 44, I have gotten my masters card and am preparing to swim in my first meet in 28 years. I had to negotiate with my cardiologist to do it, but I'm clear and set to go. I had been working out at about 10 to 12k a week with intermittent breaks for the last year or so, then shifted to going 5x a week for a total of 15k, and for the last month I'm up to close to 20k a week.
Here's my question. I am going to swim at a local meet in about 10 days (Ozark championships in St. Louis) then also (I hope) at the Breadbasket Zones in Iowa a month later. I am focusing on 50 free, 100 free, 100 IM, and 50 fly. I may swim 200 free and 200 IM at Zones--we'll see. Starting modest. I would like to be a little rested for the local meet in 10 days, but would like to "taper"--at my yardage level not sure the term has much meaning--for the Zone meet 5 weeks from now. Any advice, general or specific, on how to plan my workout schedule for this next stretch?
Many thanks in advance for the input.
Gull, if you are out there, I want to thank you for encouraging me to keep going late last year--it really helped.
Best
Red
Well, let's see if I drown or not before I qualify as inspirational!
Thanks
It's not the result, it's the courage and effort! I personally am inspired.
Follow up: would you reduce distance by much to accompany increased speed and (presumably) more rest?
Thanks
Yes. But instead of doing your regular practices with more rest every day...this formula works very well for meet preparation.
Try doing a warm-up to the point where you feel pretty good. If you feel ready...do a time trial...or a near maximal effort swim from the wall. Then swim down...and do an abbreviated workout.
Maybe only do this several times in the week before the meet. Your body will learn and remember to feel what's it's like to race. Time trial swims have a tune-up effect and you should see great results from doing them.
The three or four days before the meet...maybe do your typical warm-up and keep the swims easy... (nothing too stressful) except for a couple of one lap sprints. Half the usual yardage. Ten days to taper is perfect.
Congratulations to you on such a valiant comeback. What an inspirational story.
I don't know what to say other than maybe doing some swimming at a pace which will simulate the race experience. If the base training you've done isn't significant enough to taper from...then doing some speedwork may be the most appropriate preparation.
(Honestly there are many masters swimmers who don't surpass your 20K a week yardage.) You should be able to achieve a fairly good rest from that kind of work load.
Best of luck to you.
Congratulations to you on such a valiant comeback. What an inspirational story.
Well, let's see if I drown or not before I qualify as inspirational! Many thanks for the vote of confidence and the advice. Follow up: would you reduce distance by much to accompany increased speed and (presumably) more rest?
Thanks
Gull, if you are out there, I want to thank you for encouraging me to keep going late last year--it really helped.
You're welcome. Thanks for the update. Building up slowly as you did is the right thing to do.
Tapering is important, but also remember to get plenty of sleep and enter the meet well-rested. And don't forget to warm up adequately before you race, and swim down after.
And don't forget to warm up adequately before you race, and swim down after.
Gull, thanks again! Believe me, I am religious about warm up and swim down. I got that message loud and clear.
For your Ozark meet, I'd start next week by increasing your interval slightly. Say from a 1:30 pace to a 1:45 per 100 (or whatever level works for you). And, contrary to your wishes, I would decrease the yardage by 500 - 1000 yards on a per workout basis as the week progresses. So, if you're averaging 4000/workout and use a base 1:30 interval, I'd do the Monday - Tuesday workouts at about 3500 and a 1:45 interval. Wed. I'd go to 3000 and Thur - Fri say 2500. Then Monday after your meet jump right back to the 4000 at the 1:30. For Zones, I'd figure a 2 week taper - the first week similar to above and the second week adding even more rest and decreasing yardage by about 500/day down to 2 1000 yard workouts the 2 days prior to the meet. Not all tapers work for everyone and you may require more or less of a duration for peak performance. Past experience, if you can recall what worked when you were young, helps but if not, I'd try this. Good Luck.
Not all tapers work for everyone and you may require more or less of a duration for peak performance. Past experience, if you can recall what worked when you were young, helps but if not, I'd try this.
Thanks for the suggestion. I remember little. I tried today to incorporate a time trial and had a difficult time generating much fluidity and speed. Swam hard for a 100 off a pushoff but felt awkward. Went slow--1:06. I think I am going to have to concentrate on the slower intervals for the next week+ and try to build to a sprinting rhythm. Fly felt better, which I saved to the end of the workout.
Again, thanks.
Sounds to me like you have done the most important work. You've taken the plunge, been consistent about your effort, and have set a reasonable goal. I think from now you have to apply common sense, and, more than anything, have loads of fun. I can hardly imagine that any results wouldn't be a huge reward after what you've been through. I would definitely not put any qualifier on what times you swim. Its just fantastic that you're doing it.
Look at the bright side- if your stents are good, you've got about 30 to 40 years to perfect your stroke and your meet routine. Plus, next year you get to age up!
Good luck and have fun!!!:D
