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More on Taper with Video Help!

Taper time is a well thought out process of preparing your swimmers for championships.  Taper means QUALITY work and QUALITY recovery just to begin.   Race Pace, Variable Speed swimming and kicking, Understanding the process of resting legs, etc are huge components of this 7 week preparation. The outlines will spell out exactly what distances to swim and kick, effort level and rest intervals needed for each set. During taper an athlete is able to increase and maintain aerobic conditioning. This is the time of the year to emphasize exact race pace speed needed for the big swim.

I have included a few videos to help you through the process. Heart rate is a great tool to establish what your swimmer needs. Tarzan is used to spark the nervous system and work the fast twitch muscles of the whole body as well as Overspeed work.

This process and all information is spelled out on the weekly outlines included in the Faster Swimming, 23 and 14 week books. The 23 and 14 week book include the exact swim and dryland workouts throughout the taper process.

To view the videos below, please copy and paste the link into your browser.

Heart Rate Set Explanation

http://www.viddler.com/explore/FasterSwim/videos/146/

Heart Rate Set Swimming

http://www.viddler.com/explore/FasterSwim/videos/147/

Tarzan

http://www.viddler.com/explore/FasterSwim/videos/78/

Overspeed with cords

http://www.viddler.com/explore/FasterSwim/videos/111/

Pulling Cords

http://www.viddler.com/explore/FasterSwim/videos/112/

Overspeed Drag and Pull

http://www.viddler.com/explore/FasterSwim/videos/237/

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Real Tapering Survival

Why do swimmers and coaches feel there is a big mystery about tapering and hope that it works? This is crazy!  If your seasonal plan includes progression of race pace work and the proper recovery throughout the season then you have the experience to know that your taper will work. Tapering is the progression towards your race pace goals from the beginning of the season. It is not a resting process to recover your body from over yardage during the season. If your taper has been that simple then you have underachieved your true potential.

Just remember the confidence you have gained all season and understand the process involved. You have created muscle memory for performance and energy demands needed to swim your goal time. Your intentsity of training never decreases during taper. You do add more recovery to your swimming but your actual training work needed has to be the highest. If you have been lifting all year you will need to taper your weight program to be at your strongest before your big meets. Meets as in plural as you will be able to swim faster for many weeks in a row.

The process for tapering isn’t guess work but calculated and planned out. The biggest variable is understanding your recovery needs which includes eating, sleeping and training.

Weekly workout with emphasis on recovery:

1. Alternating upper and lower body during sets is the easiest way to include recovery as written throughout this workout.

2. You can write workouts that alternate swim sets and kick sets within the workout as active recovery.

3. Including variable speed by stroke or kick counts adds short bursts of recovery during a set.

10 slow strokes/ 10 fast or kicks. Variable speed work by 25 during a 75 swim/kick, 25 build to 80%, 25 @ 65% followed by a 25 @ 100%.

4. Be creative to help write sets that swimmers will enjoy!

 

 

Warm up:  200 choice

6 x 150 alternating 25 kick/50 swim choice

6 x 50 25 kick/25 build swim

6 x 25 descend to sprint,  1-3 and 4-6

all above :10 rest

Set #1 (:15 rest thru set)

8 x 75 kick variable speed by 25 100%, 70%, 100%

4 x 25 recovery swim

8 x 50 kick descend 1-4, sprint 5-8

4 x 25 recovery swim

2 x 100 timed all out.

200 recovery swim

Set #2

Repeat this set 3 times each time adding more rest as your body needs to recover.

Start with :20 rest first time thru.

3(100 swim build to last 25 @ 100 race pace followed by 2 x 25 tarzan sprint)

50 recovery swim

3 x 50 kick descend 1-3

2 x 25 hands together head out of the water free kick.

100 recovery swim

repeat so there are 9 – 100’s in this set.

Finish working on starts and/pr turns.

For complete seasonal workouts, see the 23 Week Training Program.

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Athletic Peaking

Athletic peaking, when you are in top shape, results in your best performances of the season. At this time fitness is at the highest level, while fatigue is at the lowest. This is the one time of the season that fatigue should in no way mask fitness. Your peak occurs when you are ready to perform at your best physically (fitness, skills, reactions…) and psychologically (strategy, focus, intent…). Peaking for sport is no accident, but rather the culmination of training, competitions, tactics and regeneration that has been planned for.

A peaking period can be as long as several weeks or as short as several days, so defining your peaking period and planning accordingly is critical. No new stimuli of any significant intensity should be introduced at this time, and training methods (psychological, physical, and technical) must be specific to the demands of competition. Complete regeneration of all required physical capacities; such as speed, strength, and power; is paramount. These levels should all be at their highest during a peaking phase. While volume most often drops significantly and rest periods increase during a taper, some portion of training intensity MUST remain high to facilitate peak performances. To maintain an extended peak, appropriate intensity must remain in your training at some level throughout the peaking period.

  • by John Coffman, FasterSwimming.com Contributing Writer
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Fitness and Fatigue

When training to compete we increase our fitness by recovering from our training. There are several models to describe training and it’s after effects, the most popular and recognized of which is the single-factor model. The single-factor model proposes that training is the stimulus for super-compensation, and that repeated bouts of gradually increasing intensity result in gradually increased fitness. Basically: train, recover to a higher level, train again, recover to yet a higher level, etc, etc. This model, however, does not take into full account the factor of fatigue.

The two-factor model of training takes fatigue into full account. The two-factor model proposes both a long-term fitness after-effect from training, leading to specific fitness (aerobic, anaerobic, etc.); and a short-term fatigue after-effect, leading to specific (aerobic, anaerobic, etc.) fatigue. Throughout much of our training, fatigue masks fitness. A high work load in training, especially in a concentrated block or multi-sport training, can cause a much more pronounced fatigued state. The athlete themselves may have an exceptional level of fitness, but performances can suffer or become stale if fatigue is not taken into account and managed. The ONE time of the year fatigue should not mask fitness is during a peaking phase (otherwise known as tapering).

There is a lot more to all of this – but the take-home message is to be aware that your training produces both fitness and fatigue, and that fatigue can mask your actual fitness level much of the time. So how much fatigue is too much? Your Resting Heart Rate (RHR) can tell you a lot. After a couple of off days from training, simply take your heart rate as soon as you wake up. Don’t go to the bathroom first or take your HR after breakfast – measure your HR as soon as you wake, while still in bed. This will give you a base-line measure. If during the training week your RHR differs upward from your base-line RHR more than 6-8 beats per minute, take it easy that day. You can still train in this state, but a recovery-type of training day may be in order. If your RHR differs upward more than 9-10 beats per minute, a day off is probably in order. Anything under 6 beats difference and you should be good to go. I say “should” and “may” because every athlete’s response to training and ability to recover is different.

These are some general guidelines for you to track your recovery and monitor your fatigue, and if you stay on top of your recovery, your true fitness level will be accessible when you need it!

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Tapering

Tapering is a great experience but only a tool to enhance optimum performance. Swimmers must take into consideration all the factors that will be mentioned in this article. Tapering isn’t the magic pill to faster swimming but one of the factors to faster swimming.

Once you have established your aerobic capacity and finished your maximum yardage phase of training you must trust that you have done enough. Lower your yardage and begin the taper phase that develops power and speed as outlined in the 7 week taper program.

I understand the fear of not lowering your yardage but trust me you can and it works. You can rest a lot longer than you think as long as you stick to the program. You will continue to keep your heart rate elevated during taper which maintains your aerobic capacity.

You will have more energy as the taper progresses. Remember that during a taper you must maintain quality swimming at race pace with enough recovery swimming. Tapering doesn’t mean easy swimming but quite the opposite as you are fine tuning speed and power.

You must believe and not doubt your ability since you are practicing at race pace. Your body is developing muscle memory at your desired speed. You are doing the work so have confidence and get ready to race.

Lifting during taper is essential to maintaining speed and power as outlined in the 7 week taper program.

Try not to get bent out of shape about how you feel each day of the taper. Your body is recovering from previous hard training and trying to retrain your fast twitch muscle group. The fast twitch muscles take more energy and you will feel pain, so recovery is essential during each practice.

Nutrition, hydration and sleep are as important as your training and can affect your swimming greatly. Doing one of the above incorrectly can ruin performance immediately. You can find optimal nutrition and hydration products by clicking on the Nutrition link.

Please pick your events wisely at Championships to ensure proper warm-up, warm-down and recovery between events and days at the meet.

Know your race strategy and be able to adjust as needed. Understand how breathing during the race will benefit you or adversely affect your performance. This concept is extremely important!

When you arrive at your hotel is also important. Plan ahead and give yourself enough time to check-in, eat and shave for the meet. Plan for something to go wrong and maybe pack your suit and goggles in your carry-on bag, if you are flying.