Yahoo! Swimmers are practically doing back flips because we have reached Taper Time. Beginning Sunday, April 13th, we start the 3-week taper for the Nationals held May 1-4 in Santa Clara.
A taper can be anywhere from 2-3 weeks long. I start our taper 3 weeks out in concept more than in design. For those on the team, you will have received our Swymnut Taper Guide by email (if not, drop me an email). The Taper workouts are constructed to work for both those actually tapering and the rest of the team not heading to the meet. As we progress through the taper weeks, you’ll notice those on taper exiting the pool earlier than the rest of you. Dang, don’t you wish you were going to the meet now? Either way, our non meet goers will not be forgotten. We’ll take good care of all ya all!
The first week of taper keeps our yardage totals pretty close to our normal 1-hour practices where we usually see total yardage (including warm up and warm down) in the 2800-3200 range. In fact, the whole idea of a taper is to cut volume incrementally to about 60% of pre-taper values just before the big meet. The first week of taper is about sharpening our focus on race strategy and stroke technique. We have some longer rest periods in that week, but need to maintain our aerobic base. We begin to bring down yardage week two and reach that 60% mark in the third and final week.
We need to maintain intensity of training, which is why you see a lot of sprint work or speed work indicated. The good news is that we allow much more rest in our sprint sets. Intensity also comes in the form of focus, so there is a lot of emphasis on good push offs, quality stroke technique, race finishes, and lots of time to work starts and turns.
It is important to swim frequently the weeks before and during taper. While we do want you to listen to your body and rest it as needed, we also need you to maintain your feel for the water. Come to practice and we will work together to analyze what you need that day. Just stay in the water to maintain your connection to it!
Distance swimmers (doing 500 or more) can add a little more yardage to the taper workouts. Remember, the key is “what is your 60%” yardage value?
And don’t forget, this whole Masters Swimming is all about having fun and staying fit. Don’t take yourself too seriously! Don’t analyze things to death. Don’t worry. Go, enjoy, and swim the very best you can that day, that event. Relish in what you are able to do not in what you didn’t do. Your well being and happiness are not dependent on the outcome of your race, so don’t beat the crap out of yourself when you stumble in an event or even at an entire meet. Pick yourself up, dust yourself off, learn from your experience, and know that there will be many more swim meets down the road. It took me years to realize this and it is one of the most important lessons I’ve had to learn. Meets are now much more enjoyable than ever before and I hope they are for you as well!
Soreness often comes into play during taper. To understand why, check out this article from the Swim Sci folks: