I was looking for some advice on tapering. In my own mind I had a plan, but when I mentioned it at a practice recently, my coach seemed to think it was a bad idea. Here is some background
I am 31 and have been back to swimming after a 7 year break from competitive aquatics (I played a bit of water polo here and there). I have been swimming about a year now. I averaged 7000 yard/week from last May to July. I then took off Aug to Nov, swimming very occasionally during those months. I then started up in December to now and have been averaging 14,000 yards/week over 4 workouts. I have a meet coming April 17-19.
Reading these boards it seems that a longer taper is advised for older swimmers, sprinters, and those that have not been swimming year around. I fit all those categories.
I had a plan to start my taper this coming week. My shoulders have been getting more sore than usual recently. After a few practices in a row I really start to get tired physically.
I was thinking about making my taper 3.5 weeks. My team has a plan for a 2.5week taper, but their yards don't cut back until 1.5 weeks before the meet.
What do you think a reasonable taper would be yardage and time wise?
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What do you think a reasonable taper would be yardage and time wise?
Resonable is as reasonable does ~ A taper for even highly successful high schools, colleges and even Olympic teams are tricky so the answer to your question isn't easy.
A taper is different for everyone because everyone's body recovers from stress differently. The key is to listen to your body. Your goal is to feel more confident and faster as you get closer to your meet. Muscle (shoulder) soreness is a red flag for many reasons and can kill a season let alone a taper so find what's causing it and stop it.
Team tapers are tricky because being tired doesn't mean you're not recoverying it may mean you're not getting enough rest (an element that increases during a taper). Listen to your body, feeling good as the meet gets closer is a great sign and you can tweak it until you get a week out from the meet. Your body will adapt to the stress you're putting on it right now, so if you're a sprinter - sprint your distance and work on your weakness ( starts, turns, end-of-the-race, pace, explosive beginning, etc.) to gain the confidence that you trained what you need to train. I my opinion, three weeks is way too long for a taper and cutting yardage isn't nearly as important as cutting intesity. If yardage equates into intensity then cut the yardage. You should be doing more race pace training with more rest as you get closer to the race date. Specificity during a taper is critical! Something that can not be overrates is "a positive mental state" or a positive mental attitude, as you get closer to the meet amd is something you'll need to work on. Great coaches usually find a way to help someone find their inner strength. Try to find that inner strength; the "something" that lifts your attitude toward a new high. Good luck, Coach T.
What do you think a reasonable taper would be yardage and time wise?
Resonable is as reasonable does ~ A taper for even highly successful high schools, colleges and even Olympic teams are tricky so the answer to your question isn't easy.
A taper is different for everyone because everyone's body recovers from stress differently. The key is to listen to your body. Your goal is to feel more confident and faster as you get closer to your meet. Muscle (shoulder) soreness is a red flag for many reasons and can kill a season let alone a taper so find what's causing it and stop it.
Team tapers are tricky because being tired doesn't mean you're not recoverying it may mean you're not getting enough rest (an element that increases during a taper). Listen to your body, feeling good as the meet gets closer is a great sign and you can tweak it until you get a week out from the meet. Your body will adapt to the stress you're putting on it right now, so if you're a sprinter - sprint your distance and work on your weakness ( starts, turns, end-of-the-race, pace, explosive beginning, etc.) to gain the confidence that you trained what you need to train. I my opinion, three weeks is way too long for a taper and cutting yardage isn't nearly as important as cutting intesity. If yardage equates into intensity then cut the yardage. You should be doing more race pace training with more rest as you get closer to the race date. Specificity during a taper is critical! Something that can not be overrates is "a positive mental state" or a positive mental attitude, as you get closer to the meet amd is something you'll need to work on. Great coaches usually find a way to help someone find their inner strength. Try to find that inner strength; the "something" that lifts your attitude toward a new high. Good luck, Coach T.
