Anyone have any advice on tapering? I've worked my way up to about 30,000 yards a week and am about 4 weeks out from a weeklong competition where I'll be competing in several mid distance races (200s). I have never had much luck with tapers as they always seem to do more harm than good, making me feel like I've lost the "feel for the water" and sluggish. I'm looking for any general or specific guidance. Thanks! :confused:
Tapers are really tricky and very individual. It takes a few attempts to figure out what works for you, your body and your training. I have designed a program based on personal experience, and modified it for different distances. Take a look at the taper workouts I have posted here Workouts 4/6 - 4/10 TAPER TIME!
and the 4 to 5 subsequent weeks in preparation for Masters nationals. The important things to remember are your body has to go through some adaptations which vary according to age, conditioning and musculature. You always feel sluggish and heavy at some point in a taper while you are adapting. the funny thing is that sometimes the taper just POPS right after that lousy feeling. Many swimmers don't trust their training and as soon as it feels bad, they assume they need to train more or sprint really hard to prove something. Worst thing to do! Don't leave your race in the pool and wait for it. You have to appreciate that you have done ALL the work and now let your body rest so it can perform at its optimum. Most swimmers compromise the taper because of insecurities. Try the opposite.
Jacki
Thanks Jacki! I'm really good at pushing myself to put in the yardage and the intensity (even though I swim alone) but backing off on those elements is more tricky. Any advice on the AMOUNT of yardage to back off prior to the meet (in percentage terms maybe)?
Hi Rob-
I have lots of notes about the taper, how it feels and what to think about those feelings in the 4 weeks of workouts leading up to nationals (4/6 through 5/1). In terms of cutting back on yardage, my general suggestion would be 10-15% each of those 4 weeks. Keep in mind that the yardage swum and the intervals used must change and become more specific to your races. Also, sprinters' and distance swimmers' tapers will vary those final two weeks as the yardage comes way down for sprinters but holds for distance swimmers. Complicated, eh?
Jacki
Tell us more about you
age
sex
specific events
times
prior training you've done
If you're feeling sluggish & like you've lost your feel for the water
you're not resting right.
Tip 239 Test Your Taper might help you swim faster faster.
The key things are:
1) drop quantity
2) increase quality
3) swim often 5, 6 or 7 times a week
4) experiment to figure out the best way for you to rest
5) watch out for the taper blues, &
6) it's best to hit your taper then maintain it. Instead of hoping to hit it on your meet & missing it.
Paul Smith's Top 10 Ways to Blow Your Meet
is very helpful too
I'm 39, male, have been swimming regularly for about a year, gradually getting up to 33,000 yards a week for the past month or so. I'll be swimming the 100 and 200 fly, 200 and 400 im and the 200 free in a 50 meter pool over 4 days. I have recently swum the 400 yd im in 4:30 and the 200 yd fly in 2:09.
While most coaches will probably tell you to maintain yardage (at about 80%), I believe that you don't lose the edge so fast as much as you benefit from resting and going into the meet feeling full of energy. What you want to manage is knowing your proper pace and maintaining that speed through your taper. It also doesn't hurt to swim a few short-yards sets a bit faster but with ample rest. Remember that no matter how good you feel going into your races, do not blow it on the first 200! Control the urge to swim too fast too soon.
