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
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.
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.
