GoSwim GoldTapering my swimmers...
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THis was an entry that ended up in the Agegroup discussion...it was meant to be here. Im very nervous for the upcomming taper season...I feel that my tapers are not very good. Can you all please give me a sample taper or suggestions for the taper. I do know we need to rest for at least 2 weeks.
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I am not surprised that you haven't gotten any responses to your post yet. However, I hope we will get some additional thoughts. Here is my basic plan. (I train high school age swimmers both boys and girls) We start two weeks prior to the "big meet". This is a general rule of thumb. However, the biggest issue here is body type and muscle mass. Girl's/women loose their aerobic base faster than boy's in general so they need to keep their aerobic work going longer than the boys. If you have swimmers with large muscule mass they may need longer than a 2 week taper period to be fully prepared. This is something you learn over time with your athletes. What to do in those two weeks. One, start out with some good stretching exercises pre practice. Maybe combine with some ab work early in the first week then drop that off. Water work should consist of a nice long warm up of easy swimming and drills and some "swim thoughts" that you have given them to think about. After that I like to do a short set to get their heart rates up and then let the sprinters sprint just a little and let the distance athletes do some pace work. Pace work is essential at this point so the athletes get the feel of the speed they need to achieve to make goal times. Over all just remember that taper is the time when swimmers are filling up their tank of energy, letting their muscle heal and getting mentally prepare to swim fast. There is a lot going on at this point in the season and with all of that energy they will be getting you may see some problems pop up that hadn't been their previously, like personality issues between teammates. As you coach you have to keep everyone focused and resting as much as possible. |
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unlike you, my coach believes in short tapers. I'm also a high school swimmer. We usually get a 4 days actual taper. We drop from 8-8.5 km to 5-6 km about 10 days before the "big meet" but even then we still have plenty of all-out (about 1.5-2 km above 75% - half of which we swim above 90%-95%). |
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KYC, while everyone tapers differently, it's important to note that you probably get A LOT more rest during those 90-95% swims than normal for you training. you've gotta get the rest in there somewhere. i tapered my club team for our short course championships and found it challenging. we have 150+ athletes, many of whom weren't swimming in a championship meet, and there were several lesser championship meets in our LSC to prepare kids for. lots of overlapping and little changes depending on who was tapering/retapering. the most important thing to remember is what Coach Wobster said. you have to let the body heal and prepare to swim FAST! |
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Taper Its hard to offer advice on a taper. Although there are guidelines to a successful one it gets tricky when dealing with the conclusion of another team's season. Simply, we don't have the needed information about the workload completed prior to the start of your taper. Without having all the details, I offer this for your consideration: A: Back off the sets that are done at speeds > 85% with a short rest interval.
Remember that Distance <> Intensity. Taper the intensity of your workouts over the course of a few weeks and the swimmers who put in the effort will perform. My $0.02 |
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