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Changing Course, April 12

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Swim/Solo/SCY:

Just did an easy recovery workout today, as planned after the weekend's hard workouts.

Warm up:

700 various

Main Set:

8 x (3 x 50) @ 1:15

#1 = 25 (brain fart -- can't remember what I did here) + 25 front scull

#2 =
odds = chest press fly
evens = russian breast drill

#3 =
odds = 25 shooter on right side + 25 scull on back
evens = 25 shooter on left side + 25 caterpillar fly drill

100 EZ

Total: 2000

~~~~~~~~~~~~~~~~~~~~~~~~~~~~


Commentary:

Tapering Now:

I am changing course. I have been mulling over my plans for tapering for Zones/Nats. Previously, I had very grudgingly thought that I would just rest 3-5 days for Zones and "train through" the meet. This conventional approach has not sat well with me -- I usually rest to some degree for every meet and I have never trained through a major meet. The very concept of "training through" is foreign. And I am neither a middle distance swimmer nor an age grouper, the type that could easily train through a meet. I am an idiosyncratic drop dead sprinter who trains pretty intensely (especially drylands), more intensely than most of my ilk I would hazard to guess. And, at the moment, I'm pretty tired and sore from training.

With this miasma floating through my extra hyper brain, I consulted a coach I trust. The paraphrased advice: "Rest all I want for Zones! And keep resting for Nats. Don't do weights right before Zones. Train and rest like a sprinter. You won't get out of shape. Why race with tired arms and legs?!" I am going to take this advice and embark on my 5 and 1/2 week "taper." I will focus on speed, racing, stretching and resting. I've done quite a bit of strength and hard speed work lately now it's time to put it to fruition.

Week by week plan:

First 3 week segment:

4/12: continue speed work (2 workouts w/Speedo this week on Tues & Thurs), drop drylands, do hot yoga on Sunday

4/19: do a little speed work and rest, no drylands, sleep a lot (Zones on 4/24-4/25)

Note: I only consider this a semi-rest for Zones, not a taper. For me, a real taper involves at least 3 weeks b/c resting the ravaged legs is such a time consuming endeavor. As such, I don't expect to do any PBs at Zones. Except maybe in the 100 evil. I can't let Stud get to cocky.

4/26: 1/2 week of easier aerobic work, upping the yardage, but keeping heart rate low (done with all hard aerobic work after all), 1/2 week of speed, dryland + weights


Next 3 week segment to prep for Nats:

I am basically going to follow the taper I did for NE Champs, which seemed to work well. I need to print it out.

5/3: easy aerobic/recovery work, speed work, upper body weights, yoga, core, no leg work

5/10: reduce speed work somewhat (lots of fat 25s) and reduce yardage, lots of easy swimming and drilling. sleep a lot, no drylands except very light yoga and strtetching

5/17: meet warm up every day.* sleep a lot

This is a Wally Dick's tip. I sometimes do more than a meet warm up. I'm going to try not to. Wally does very long 4-5 week tapers as well.


Mike Bottom on Sprinters:

This plan seems to jive pretty well with Mike Bottoms thoughts on tapering sprinters.

http://www.active.com/swimming/Artic...ers.htm?page=2.

I think I hit most traits of swimmers who need more rest -- except I'm not a hairy beast like Wookie and Stud.

Those are:

personality: hyper, high strung, energetic
old
old & train hard
good base of intense training
muscle mass
low body fat
stress in life


In reality, I've done this sort of taper before. I must have done it with Zones & Austin in 2008 b/c I recall resting for Zones. And I did a version of this this summer when I rested 10 days for the aborted LZR blow out meet in late June and then rested 3 weeks for Nats. It seems the more intensely I train, the more rest my darn legs need. And, sheesh, I'm only doing a few more yards than Jazz Hands at Nats!

Because I dislike tapering and enjoy training, I am consoling myself with the fact that I am going to take most of the summer to play and train however I want and not worry about meets unduly. I might do only one LC meet, if I'm in town for it.

In that regard, I am also going to wait on starting TRX training until after Nats. And I won't be sprinting with paddles. Basic Ande 101: don't do new or stupid stuff before your big meet.

Whew, glad I got all that off my chest ... And now I can stress about the really important stuff -- like what to concoct for my daughter to wear as Artemis for Ancient Civilization Day and how I can be in two places at once several times this week and keeping my red tresses red to match my suit.

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Updated April 12th, 2010 at 10:39 PM by The Fortress

Categories
Swim Workouts , Planning

Comments

Page 1 of 2 12 LastLast
  1. pwb's Avatar
    This sounds like a great plan. You do train exceedingly hard; I don't see how you're going to get out of swimming shape with this.
  2. The Fortress's Avatar
    Quote Originally Posted by pwb
    This sounds like a great plan. You do train exceedingly hard; I don't see how you're going to get out of swimming shape with this.
    Thanks Patrick. I appreciate your input. I was inspired by you to really break it down week by week.

    3-5 days rest for some is quality rest. But not for me. I'd be racing tired, which I just don't find fun.
    Updated April 12th, 2010 at 10:40 PM by The Fortress
  3. jim thornton's Avatar
    Leslie, this sounds like a good plan.

    Voltaire once famously suggested, "The art of medicine consists in amusing the patient while nature cures the disease."

    I would adapt this slightly for swimming sprint divas of the Leslie Magnificence Variety.

    "The art of tapering consists in distracting the sprint swimmer from fears of poor performance till the meet is over and her magnificence has been demonstrated yet again."

    My only other advice is to stop showering until the meet is over.

    I am afraid you could seriously hurt yourself if there is another tumbling episode.

    As for your daughter's warddrobe, tell her to contact me privately. I have some ideas of what young slave girls wore back in the Roman Empire.

    Yes.

    I have some definite ideas...
  4. The Fortress's Avatar
    Quote Originally Posted by jim thornton
    Leslie, this sounds like a good plan.

    "The art of tapering consists in distracting the sprint swimmer from fears of poor performance till the meet is over and her magnificence has been demonstrated yet again."

    I've already had some poor performances this year. No worries on that score. And I don't expect to do PBs at Zones, as I noted. Truthfully, I just despise racing when tired and sore. It ruins all the fun for me.

    Glad you approve.

    Artemis is not a slave girl. Check your Greek mythology! And this is for my 9 year old, ye pervy one.
    Updated April 13th, 2010 at 10:58 AM by The Fortress
  5. aquaFeisty's Avatar
    Good luck, Fortress! It will be interesting to see how this taper works out for you. Your drylands are absolutely awe-inspiring... that, combined with your ferocious kicking - I could definitely see how it takes your legs a looooong time to recover. Are you swimming the 100 IM at nats? With your improved br times, I'd think you can really smoke a fast 100 IM...
  6. SwimStud's Avatar
    Good luck.
    Sounds like a plan.
    It won't save you in the BR.
  7. The Fortress's Avatar
    Quote Originally Posted by aquaFeisty
    Good luck, Fortress! It will be interesting to see how this taper works out for you. Your drylands are absolutely awe-inspiring... that, combined with your ferocious kicking - I could definitely see how it takes your legs a looooong time to recover. Are you swimming the 100 IM at nats? With your improved br times, I'd think you can really smoke a fast 100 IM...
    Thanks Feisty! Yes, I think there is material difference between the way I used to train and the last year or so in terms of leg emphasis. My legs feel pretty dead right now.

    Interesting that you mention the 100 IM. It is my 6th event at Nats and I'm hoping we get that last event. I actually think it's the event I might improve most in. I last swam it in yards at Auburn in 2009. (I did swim it in Dec. in SCM and absolutely sucked on the second 50 as per usual though.) I signed up for it for Zones too, just in case. So we'll see.
    Updated April 12th, 2010 at 11:19 PM by The Fortress
  8. elise526's Avatar
    This sounds like an awesome plan! You are on track for an amazing Nationals!
  9. The Fortress's Avatar
    Quote Originally Posted by SwimStud
    Good luck.
    Sounds like a plan.
    It won't save you in the BR.
    Oh, you be cocky and swim through Zones like a real "man."

    Of course, I think perhaps I have been out-training you. You are more in love with that medium speed stuff than me.

    I just want to have fun and not suck at Zones and have fun and swim fast at Nats. Those are my goals. Very simple.
  10. The Fortress's Avatar
    Quote Originally Posted by elise526
    This sounds like an awesome plan! You are on track for an amazing Nationals!
    Thanks. I hope so. I'm told all the "good witches of the northwest" are coming, so my age group will be uber competitive.
  11. jaegermeister's Avatar
    Damn, you've got it all down. Wish I had some space in my brain to put together a plan for the next week. Oh yeah, I only have 5 days 'til I swim the 1650! Mostly a wing and a prayer, and HTFU!
  12. jaegermeister's Avatar
    Forgot to mention my chief goals: have fun and don't get hurt, get home in one piece. When you have "lowered your standards" ( as Jim advises) I guess you can get by with improvisation.
  13. SwimStud's Avatar
    Quote Originally Posted by The Fortress
    Oh, you be cocky and swim through Zones like a real "man."

    Of course, I think perhaps I have been out-training you. You are more in love with that medium speed stuff than me.

    I just want to have fun and not suck at Zones and have fun and swim fast at Nats. Those are my goals. Very simple.
    Hey you've been out training me due to fear...it's understandable. Especially when a medium speed junkie starts hacking off lumps of time untapered...

    You have to listen to your body. I'm tired but zones isn't my focus meet this year...so I'm not worrying about it. If you do somehow beat me in the 50.. I might put on a cheating suit for mine...it'll depend on my ego at the moment. I also like to swim pure...
    LOL

    My body wants to taper too, as it usually does get to taper by now...enjoy.
    Updated April 13th, 2010 at 08:27 AM by SwimStud
  14. tjrpatt's Avatar
    You train much harder than alot of sprinters/stroke specialists so I even approved of this plan. As you get older, you do need more rest/taper. I learned that the hard way several weeks ago.
  15. pwb's Avatar
    Thinking about this more:

    • My "full taper" for mid-distance racing is probably about 7 or so days
    • Were I to be in your situation and get to have another meet before Nationals, I'd probably ease up for 3 days for such a meet (~50% rest of full taper)
    • This doesn't / won't leave me 'too rested' and I'm trying to race a 200/500 distance

    Given that you probably swim as much as me in a week (pretty darn close) and you work out way harder dryland-wise and you're going to be sprinting, I'll double-down on my vote that this is a good plan for you.
  16. aquageek's Avatar
    I have yet to understand adult tapering. I think your plan looks good to me.
  17. pwb's Avatar
    Quote Originally Posted by aquageek
    I have yet to understand adult tapering.
    I think adult tapering has a stronger mental component to it than kid tapering did. Also, one core component of adult tapering that almost never exists as a kid: life will conspire in many, many more ways to screw with your plan. (Yet another mental component).
  18. The Fortress's Avatar
    Quote Originally Posted by jaegermeister
    Damn, you've got it all down. Wish I had some space in my brain to put together a plan for the next week. Oh yeah, I only have 5 days 'til I swim the 1650! Mostly a wing and a prayer, and HTFU!
    Well, I am usually such a compulsive planner. I like to wing it and train instinctively with a big picture plan in mind. But this issue has been gnawing at me, so I thought I'd give it the "Patrick" treatment.
    Updated April 13th, 2010 at 10:38 AM by The Fortress
  19. The Fortress's Avatar
    Quote Originally Posted by jaegermeister
    Oh yeah, I only have 5 days 'til I swim the 1650!
    1650?! What happened to backstroke? This sounds suspiciously like tri prep to me!
  20. The Fortress's Avatar
    Quote Originally Posted by tjrpatt
    You train much harder than alot of sprinters/stroke specialists so I even approved of this plan. As you get older, you do need more rest/taper. I learned that the hard way several weeks ago.
    Wohoo! Stamp of approval from a distance geek!
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