Seeking advice regarding how/when to taper for Potomac River 7.5 mile swim (race day is June 4th). I have been swimming the following work-outs for the last month:
Saturday - long swim, started with 3 miles and worked my way to 5 miles. I will swim 6 this Saturday. (at Barton Springs)
Sunday - Easy recovery swim usually 4K - 5K. (in Lake Travis)
Monday - 5K with at least 2K of fast repeats (ex. 10 X 200 on the 3 mins.) (in Deep Eddy)
Tuesday - Rest
Wednesday - Long swim up to 4 miles. (Barton Springs)
Thursday - Rest
Friday - 4K - 5K tempo swim (usually mix up sets at 85%) (Deep Eddy)
When should I start to taper and how much should I swim the week before the race?
thanks
Starting a week out, reduce each day's normal length by 83% raised to the power of how many days you have been tapering.
Sunday = 83% of normal sunday length
monday is .83 ^2 = 69% of normal monday length
tuesday is 0.83 ^3 x normal tuesday length
etc etc
I also switch out some easy length with threshold or vo2max intervals.
Has worked well for me, you can go higher or lower percentages depending on if you think you need a more aggressive taper or not.
Starting a week out, reduce each day's normal length by 83% raised to the power of how many days you have been tapering.
Sunday = 83% of normal sunday length
monday is .83 ^2 = 69% of normal monday length
tuesday is 0.83 ^3 x normal tuesday length
etc etc
I also switch out some easy length with threshold or vo2max intervals.
Has worked well for me, you can go higher or lower percentages depending on if you think you need a more aggressive taper or not.
