The best taper is as individualized as a fingerprint.It depends on what events you are aiming for.As a rule sprinters and breaststrokers need a longer taper.Also men generally need to taper longer than women.I taper for LCM Nats and at least one SCM meet per year.It is generally said you can only really taper 2-3 times a year(some say only once per year) The only change I make for "minor" meets is I don't lift weights the day before. A full taper for me takes 3 wk.I decrease the weight on my lifting for 1 1/2 wk and then stop 10 days before the meet.In workout I keep my distance the same for 2 wk but halve the # of race pace swims and make up the difference in cool down between race pace swims.(I am doing all race pace or cool down for the 12 wk prior to the taper,instead of doing race pace only near and in the taper.) Then the last week I cut the workouts in half and eliminate kicking sets(I find my legs need more rest than my arms and as a breaststroker my legs are getting plenty of toning with full stroke.)
The best taper is as individualized as a fingerprint.It depends on what events you are aiming for.As a rule sprinters and breaststrokers need a longer taper.Also men generally need to taper longer than women.I taper for LCM Nats and at least one SCM meet per year.It is generally said you can only really taper 2-3 times a year(some say only once per year) The only change I make for "minor" meets is I don't lift weights the day before. A full taper for me takes 3 wk.I decrease the weight on my lifting for 1 1/2 wk and then stop 10 days before the meet.In workout I keep my distance the same for 2 wk but halve the # of race pace swims and make up the difference in cool down between race pace swims.(I am doing all race pace or cool down for the 12 wk prior to the taper,instead of doing race pace only near and in the taper.) Then the last week I cut the workouts in half and eliminate kicking sets(I find my legs need more rest than my arms and as a breaststroker my legs are getting plenty of toning with full stroke.)
