Launching Taper Tomorrow, Friday, Jan. 30
by, January 30th, 2009 at 07:08 PM (1775 Views)
700 variety swim-kick
20 x 25 UW shooters
4 belly, 4 left, 4 right, 4 back, 4 fly spin drill
(When I was doing these on my side, I noticed that all the lap swimmers were swimming uphill and barely kicking.)
(Going to keep doing these regularly through taper, as they're fun and easy.)
5 x 100 single arm fly drill @ 1:45
10 x 50 dolphin kick @ 1:00
5 w/ board, 5 on back
Tried to do an AFAP 100 kick with my MF, as Val got me wondering what I could do. But I was sharing a lane at this point. I tried twice, but I was two paranoid about hitting my lane mate and went under the lane line somewhat and aborted the effort after a 25.
So it was really, 4 x 25 w/ MF, alternate AFAP, EZ
15 x 25 easy speed-fast fly + easy 25 DAB
(fly felt good, better as I went along actually)
(no interval, I timed my push off for when my lanemate was coming into the wall)
5 x (4 x 50) @ 1:00
#1 easy swim
#2 backstroke kick
#3 backstroke swim
#4 backstroke kick
#5 50 back @ 100 pace, about 90% (went 26.5-27ish with fins)
4 x 25 AFAP free + 25 EZ
Did a bit more yardage than I intended, but much of it was easy to medium paced swimming as I transition into taper mode. Feels a bit weird doing that much medium paced work. Felt good in the water today for the first time in awhile.
Went to the gym -- did 35 minutes of weights and core. Decreased the amount of weight.
After engaging in my usual penchant of asking questions (Ande) when I'm mulling something over, I've decided to generally follow the Chris/Tall Paul/Ande taper plan.
Week 1: I will drop the yardage slightly, maybe do around 3200-3400 (more than Ande's recommended amount, but I don't have his base). I'll do only really fast swimming (25s, 50s) and some gentle pace work. No hard aerobic/lactate work at all. This will be qualitatively different than what I have done in the past on week 1. Previously, as I recall, I've cut yardage more and done more speed work. Now, I'm planning on more/slower yardage and less speed work. I'm banking on the speed work and lactate work I've done for months.
Week 2: Gradually drop down to 1000 with even less speed work.
Weights: I'm going to lift tonight, only upper body and not as heavy. I'll probably lift very lightly a couple times next week (definitely on Sunday with my daughter, who I'm trying to get to do some light weights for her own shoulder health). If I don't lift at all for 2 weeks, I'm worried my shoulder will feel it. Plus, I'm just not convinced that women need to cut weights as soon as men as I said on the "Drop Dead Taper" thread. Could be wrong about this. But I feel I'm cutting back enough by lifting lightly. I won't lift on week 2, except perhaps doing RC exercises with my 3 pound weights.