View Full Version : Taper workout

July 23rd, 2006, 10:28 AM
Does anyone want to give me some advice for their favorite simple tapor workout. I am a sprinter doing 50 and 100m free. I have been doing mostly workouts like this:

400 meter easy free
4 x 50 meter free - first 15 meter sprint / the rest easy
1 or 2 all out 50s.
a couple 100meter drills and a warm down

I usually train about 3000 to 4000 meters a day, so my taper period is about 800 to 1200 meters a day.

I have trouble with the balance of staying in shape but not training too much.


July 23rd, 2006, 01:55 PM
Wow, that's a short workout. I'd add a little more long, smooth swimming in there. I think you've got a good amount of quality swimming, but I'd pad it out with some easy stuff in between the hard swims. I could see doing a workout like this in the final couple days before the meet, but two weeks out? Then again I'm not a sprinter, so take this with a grain of salt!

July 23rd, 2006, 08:00 PM
Try adding some half laps, blast 25's to practice finishes and also some 50's from the middle of the pool, half a lap with a turn and another half lap. Practice breakouts, sprint 12.5 then easy. At this point do a lot of fine tuning without wearing yourself out with lots of sprints, just keep a feel for the water.

July 24th, 2006, 09:00 AM
Thanks a lot for the help.

Its tough to do the start in the middle of the pool drills, since the places I train are too crowded and your not allowed to stop in the middle of the pool. This is a rule. In Japan, there are a lot of restrictions and rules at all the pools. I need to find a good university or highschool to train with.

Today, I did 1500 meters. I think that 1000 meters was a little too light when were are still 2 weeks out from the competition.

Todays workout 07-24-2006
LONG COURSE - Sendagaya Pool, Tokyo

400 meter warmup
4 x 50 meter -- first 15 meter sprint.
4 x 50 meter -- last 15 meter sprint.
4 x 100 meter -- super fast turn drill -- the rest easy
300 Easy

TOTAL 1500 meters

Maybe some people think this workout is too simple, but it felt about right --> only 12 days until my 100-meter race at Worlds.

I will take tomorrow off and then do similar type of workouts until I fly out next week.