Here's how I look at tapering....The main aspects of the normal training cycles include
- Frequency - how often you train
- Duration - how long you train, or your yardage
- Intensity - the level of effort you train
"They" (whom ever they are, but I've seen some research on this) have found that slowly dropping the frequency and duration over 1 - 3 weeks while maintaining the intensity, or slightly increasing intensity to more closely reflect race conditions, seem to have the best results for tapering. For me, as middle distance oriented freestyler, who swims 5 - 6 days a week, I tend to keep my practice schedule during a taper, since I like to try to keep a feel for the water. But I'll slowly cut my yardage and time in the water down to about 1/2 by the end of the taper, and I'll 1 - 3 or so quality/pace sets, and give my self some extra focus on techniques, turns, and the like. And try to eat better (but not too much, avoid gaining weight...), get some extra rest, cut down or eliminate the weights (again, over some time), but keep up the stretching,... and hopefully not get sick. But don't be surprised if you don't feel great in the water... it happens to me most of the time somewhere along the way. I also find it hard to hit my goal race times on the quality sets during the taper, but I usually swim faster at the meet. I usually have a good drop from a taper vs. in season competitions. I was that way in HS and College, and still that way 30 years (ugh!) later with a 20 year rest in between... and had some of my best swims when I was a couple weeks later after my taper (but not always, so it is a bit of a guess)... so don't be afraid to rest.
Here's how I look at tapering....The main aspects of the normal training cycles include
- Frequency - how often you train
- Duration - how long you train, or your yardage
- Intensity - the level of effort you train
"They" (whom ever they are, but I've seen some research on this) have found that slowly dropping the frequency and duration over 1 - 3 weeks while maintaining the intensity, or slightly increasing intensity to more closely reflect race conditions, seem to have the best results for tapering. For me, as middle distance oriented freestyler, who swims 5 - 6 days a week, I tend to keep my practice schedule during a taper, since I like to try to keep a feel for the water. But I'll slowly cut my yardage and time in the water down to about 1/2 by the end of the taper, and I'll 1 - 3 or so quality/pace sets, and give my self some extra focus on techniques, turns, and the like. And try to eat better (but not too much, avoid gaining weight...), get some extra rest, cut down or eliminate the weights (again, over some time), but keep up the stretching,... and hopefully not get sick. But don't be surprised if you don't feel great in the water... it happens to me most of the time somewhere along the way. I also find it hard to hit my goal race times on the quality sets during the taper, but I usually swim faster at the meet. I usually have a good drop from a taper vs. in season competitions. I was that way in HS and College, and still that way 30 years (ugh!) later with a 20 year rest in between... and had some of my best swims when I was a couple weeks later after my taper (but not always, so it is a bit of a guess)... so don't be afraid to rest.
