My goal meet is March 27/28. I am swimming 10 individual events and relays. My focus events are the 1650 and 1000 freestyle. The mile is the 1st event on Saturday morning, the 1,000 is the 1st event Sunday. I have been swimming 16-18K per week for 4 months. Here are my questions:
1- Am I swimming enough yardage to bother with a proper taper?
2-How much (%) per week should I cut back and when should I start tapering?
3-Should I do any extra "speed" or "pace" work during the taper?
4-What does the last week before the meet look like?
I normally train normally right up to the week before the state meet. At this point I cut back and add an extra rest day to the week. I am usually happy with how I do at State but am wondering if I'm missing the boat somewhere. I have done alot more swimming the last 10 months than ever before and I can honestly say I'm tired and my shoulders are a bit ragged.
thanks in advance for any advice!! :applaud:
1. Yes, definitely.
2. I usually taper two weeks and cut back 25% the first week, and 25% from this the second week.
3. Yes, and I think you should be doing pace work now. Don't overdo it with either of these during taper. The idea is to rest, after all, and too much pace or speed work will tire you out.
4. I'd suggest doing no more than 3,000 yards per workout. By the end of the week basically do a meet warmup. Maybe 2,000 tops.
And don't worry if you feel a little 'off' and have trouble with your pace during taper week. That usually happens to me. You will be ready to go when the meet comes!
I agree with Kirk on this.
A comment for note 3: Remember your goals swims of 1650 and 1000 don't need to have you trying to push sub-30 second 50's in practice. That is assuming you're not shooting for times of 16:30 and 10:00 minutes respectively for those two swims. Break down your goal times into a 200 and/or 100 split times and work on feeling what it's like to hold that pace, keeping in mind that it's usually a little tougher feeling in workout than it will be when you actually race rested.
1. Yes, definitely.
2. I usually taper two weeks and cut back 25% the first week, and 25% from this the second week.
3. Yes, and I think you should be doing pace work now. Don't overdo it with either of these during taper. The idea is to rest, after all, and too much pace or speed work will tire you out.
4. I'd suggest doing no more than 3,000 yards per workout. By the end of the week basically do a meet warmup. Maybe 2,000 tops.
And don't worry if you feel a little 'off' and have trouble with your pace during taper week. That usually happens to me. You will be ready to go when the meet comes!
I agree with Kirk on this.
A comment for note 3: Remember your goals swims of 1650 and 1000 don't need to have you trying to push sub-30 second 50's in practice. That is assuming you're not shooting for times of 16:30 and 10:00 minutes respectively for those two swims. Break down your goal times into a 200 and/or 100 split times and work on feeling what it's like to hold that pace, keeping in mind that it's usually a little tougher feeling in workout than it will be when you actually race rested.
