Help me with this weeks taper for Big Shoulders!!

Over 25 years ago a top AG distance freestyler in her 50's taught me something. I trained in the pool with her and I was always amazed how fast she could swim the distance events even though she did fewer workouts each week than I, and her workouts were shorter as well. It was all about getting enough rest she explained. And as she got older she said it took more and more rest to get the most out of her training. I'm 57 now and I have found she is absolutely correct. To get the most out of your workouts - you must leave your body enough time to recover. When it comes to an actual taper, I suspect mentally you won't feel comfortable dropping down on your workouts, but that's a mental thing. Your body will love it, you just have to reject the mental narrative you've been playing in your head with positive self talk about feeling rested.

Mick is right. It's time to rest. I personally wouldn't do a workout of more than 2K from now until the race. You've put in the work. That base you've established isn't going to disappear in the next week. You'll do great!

I always struggle with the concept of how much I should rest before an ow race. I've been averaging 20,000 meters per week since June 1. I am feeling beat up and burnt out. I am a 55 year old female doing a 5K next saturday (1 week away) I did 4,000 today but I'm taking tomorrow off.Bobinator: We're on about the same path as I'm tapering for the LaJolla Rough Water swim next Sunday. I've not been going as long as you for as long as you have, but have been ~20K per week for the last 3 weeks. I'm not doing a serious taper for this, but will do the following next week: Monday: probably swim about 6K yards or so ... last hard day Tuesday: drylands only, not intense Wednesday: probably swim about 3K yards, not too hard, but not completely easy Thursday: nothing but a massage Friday: probably swim about 3K yards, more easy than hard Saturday: splash around in the ocean and maybe swim 2K Sunday: race day So, my volume for the 6 days leading up to the race will probably be around 12K to 15K, but my intensity will drop notably from where I've been the last 3 weeks.

Holy cow! Yes! Slow down! I would suggest decreasing by about 500-750 a day with a complete day off the day before. Stop taking stairs, start taking baths with scented candles. Take this week to really treat yourself nice. Assuming this is the race you want to be the fastest race of the year.

Hi Bobinator! I can't help much with your search for a specific taper, which may be individualized, but the underlying concept is not to feel too tired. (Restating the obvious... :) ). I was in the lake for a mile go-round at 60 degrees this morning. Stroked hard to keep from feeling cold. Little wavelets hitting and going down if I didn't breathe right, floating pondweed, cormorants staring in disbelief, and the other fun stuff one faces in open water swimming. So much happens environmentally that one wants to feel bounding with energy and ready to deal with it. Perhaps go with the "hay is in the barn" idea and do short intervals on long rest, with some longer relaxed continuous swims in there? I personally would do a very long continuous swim this weekend to keep up overall conditioning and mental preparedness, then back off a lot if satisfied. Have fun next weekend! :)

Avoid some normal "Friday night! Get drunk! Sing songs!" activity However the night AFTER the race- party like its 1999! gSqYAbBFhzc

I always struggle with the concept of how much I should rest before an ow race. I've been averaging 20,000 meters per week since June 1. Some people have told me I don't swim enough to taper Some people are wrong. If it were me? Monday 2000 M easy, Wednesday 1500 M easy, Friday 500 M easy Stretch every day. Avoid some normal "Friday night! Get drunk! Sing songs!" activity. I'm no expert but I'm guessing your build-up would have been better with a recovery week in the middle of July. Good luck and have fun in Chicago!

Do whatever has worked for you in the past. 20k/week avg. is certainly plenty to taper from. Rest is the key. Sleep in a little more, swim less and enjoy the recovery time. You've earned it.

Slow down, but don't stop till 2 days before the race. Taper may be better for many events such as in a large meet format. Good luck, let us know how you do.

Bob that's just about as much yardage as my big swim weeks before MIMS :)) I'm pretty much going to vegetate for the rest of this week and work on my insulation.