preparing to compete post heart attack--mini-taper advice?

RE: preparing to compete post heart attack--mini-taper advice?

Former Member — Sun, 01 Apr 2007 07:24:28 GMT

DB, This really admirable achievement. Not only for competing in your first masters meet...but in overcoming a physical adversity which I don't think many would have attempted. Stay well and strong. And may you break the minute mark. Thanks for sharing an inspirational story.

RE: preparing to compete post heart attack--mini-taper advice?

Former Member — Sun, 01 Apr 2007 07:07:47 GMT

So I didn't drown! Just completed our local meet in St. Louis, and wow, what a pleasant and positive experience this masters comptetion thing turns out to be. As I indicated at the beginning of this thread, it had been almost 30 years since my last meet, and I had little idea of what to expect. I limited myself to sprint distances and did okay, though generating explosive speed seems to be a challenge. For the record 100 IM 116.7 50 Free 28.0 from a horrible start 100 Free 102.3 50 ***, on a lark 42.7 and 50 Fly 32.4 I finished very strong on the 100, which was the most positive part of my performance. I'm thinking that maybe I will work on the 200 free, to see what that will feel like. I will try to get to our zone meet late this month, just to see what another month of work and a little more experience will produce. I was disappointed not to break a minute in the 100, but it is clear to me now that the passing of decades does really make a difference! A goof place to start, anyway. Many thanks to all who added their thoughts on this thread--it was very encouraging. Having done my first masters meet, I think I'm pretty bought in! On a more somber note, I was concerned to read the thread about Ron Johnson (who of course I do not know) but pleased to learn that he pulled through and has responded well to treatment. Again, thanks!

RE: preparing to compete post heart attack--mini-taper advice?

Former Member — Wed, 21 Mar 2007 15:17:15 GMT

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

RE: preparing to compete post heart attack--mini-taper advice?

Former Member — Wed, 21 Mar 2007 14:57:56 GMT

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.

RE: preparing to compete post heart attack--mini-taper advice?

waves101 — Wed, 21 Mar 2007 08:25:56 GMT

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.

RE: preparing to compete post heart attack--mini-taper advice?

Former Member — Tue, 20 Mar 2007 16:59:29 GMT

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.

RE: preparing to compete post heart attack--mini-taper advice?

Former Member — Tue, 20 Mar 2007 16:53:32 GMT

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.

RE: preparing to compete post heart attack--mini-taper advice?

Former Member — Tue, 20 Mar 2007 16:52:39 GMT

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

RE: preparing to compete post heart attack--mini-taper advice?

Former Member — Tue, 20 Mar 2007 16:15:48 GMT

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.

RE: preparing to compete post heart attack--mini-taper advice?

Former Member — Tue, 20 Mar 2007 05:32:02 GMT

Quicksilver, thanks for the advice. Very useful! I will apply and see how it goes. I'll provide an update on this thread as things unfold.

RE: preparing to compete post heart attack--mini-taper advice?

Former Member — Tue, 20 Mar 2007 05:22:02 GMT

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.

RE: preparing to compete post heart attack--mini-taper advice?

fatboy — Tue, 20 Mar 2007 03:35:38 GMT

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.