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Of Swimming Bondage

The edge of the taper cliff

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by , May 10th, 2016 at 11:32 AM (74 Views)
Karl had made a comment leading up to Greensboro (http://forums.usms.org/entry.php?387...lready-tapered) about how taper is a period of time and not a precise pinpoint in time. While I generally agree with him, I think my period of optimal performance in taper mode is pretty short. Either that or I place so much emphasis, mentally and physically, at the big meet that I'm just wiped afterwards. While I've seen a number of swimmers talk about how they still have easy speed and feel good in workouts after a big meet, I almost always crash and burn and go through a period of absolutely sh*tty training after my big meet. Today was no different on an early morning repeat of my 3 x 300 test set:

Warmup sets (1,750 set)


  • 1 x 400: IM kick-drill
  • 4 x 100: on 1:30, gentle descend pull w/snorkel, buoy & paddles (1:15, 1:14, 1:12+, 1:10)
  • 16 x 25: on 0:35, w/monofin, SDK on belly, in sets of 4 as #1 moderate 2 breaths, #2 moderate 0 breaths, #3 moderate 1 breath, #4 AFAP 0 breaths
  • 6 x 50: on 1:00, #1 & #6 easy free on 1:00, #2 to #5 build IM (0:37, 0:37, 0:44, 0:34+)
  • 8 x 25: on 0:30, 5-6-7-8 AFAP strokes off the walls w/paddles then easy rest of 25
  • 1 x 50: scull w/snorkel


3 x 300 Test Set (1,150 set / 2,900 total)

3 x 300: free on 4:30, fast pace aiming to even split as much as possible
Aim to determine your 100 aerobic workout pace:


  • 08-07-09: 3:36, 3:34+, 3:33
  • 09-01-09: 3:27, 3:25+, 3:26
  • 11-16-09: 3:47, 3:49, 3:51
  • 12-08-09: 3:31, 3:32, 3:30
  • 01-10-10: 3:32, 3:30, 3:31
  • 01-21-10: 3:28+, 3:26+, 3:23 (w/B70 leggings)
  • 03-02-10: 3:28, 3:29, 3:27 (w/TYR leggings)
  • 04-09-10: 3:34, 3:28, 3:27 (w/endurance jammers)
  • 08-16-10: 3:34+, 3:37, 3:38 (w/endurance jammers)
  • 05-06-11: 3:32, 3:29, 3:31 (ancient paper jammers)
  • 06-03-11: 3:27+, 3:26+, 3:26 (ancient paper jammers)
  • 07-04-11: 3:30, 3:36, 3:42 (ancient paper jammers)
  • 09-07-11: 3:41, 3:37, 3:37
  • 10-07-11: 3:42, 3:39, 3:36
  • 11-10-11: 3:30, 3:26+, 3:27 (Yingfa jammers)
  • 11-29-11: 3:30, 3:34, 3:37 (Yingfa jammers)
  • 01-02-12: 3:46, 3:44, 3:41+ (Yingfa jammers)
  • 01-31-12: 3:39, 3:36, 3:35 (Yingfa jammers)
  • 02-27-12: 3:34, 3:30+, 3:27+ (Nike lycra brief)
  • 03-26-12: 3:28, 3:25, 3:24 (ancient paper jammers) best non-tech suit performance
  • 05-19-12: 3:32, 3:34, 3:35 (ancient paper jammers)
  • 06-19-12: 3:30, 3:28, 3:25+ (Nike lycra brief)
  • 07-12-12: 3:44, 3:42, 3:30 (Yingfa jammers)
  • 08-19-12: 3:32, 3:31, 3:33 (Nike lycra brief)
  • 09-14-12: 3:31+, 3:31, 3:29 (Nike lycra brief)
  • 03-25-13: 4:05, 4:00+, 3:57 (Nike lycra brief)
  • 04-12-13: 3:48, 3:45, 3:42 (ancient paper jammers)
  • 05-10-13: 3:42+, 3:39, 3:40 (ancient paper jammers)
  • 08-11-13: 3:50, 3:45, 3:40 (ancient paper jammers)
  • 08-31-13: 3:39, 3:37, 3:34+ (ancient paper jammers)
  • 10-05-13: 3:38+, 3:33+, 3:32(ancient paper jammers)
  • 11-09-13: 3:28, 3:31, 3:29 (ancient paper jammers)
  • 03-29-14: 3:39, 3:35, 3:33 (Yingfa jammers plus silicon cap)
  • 05-06-14: 3:37, 3:39, 3:38
  • 06-03-14: 3:30, 3:28+, 3:28 (Speedo endurance jammers)
  • 07-10-14: 3:27, 3:25, 3:26+ (Finis Hydrospeed jammer)
  • 08-19-14: 3:37, 3:34, 3:33 (Finis Hydrospeed jammer)
  • 05-03-15: 3:40, 3:34, 3:30 (Finis Hydrospeed hammer)
  • 07-06-15: 3:32, 3:36, ... skipped (Finis hydrospeed jammer)
  • 08-16-15: 3:38, 3:35, 3:32 (endurance jammers)
  • 09-14-15: 3:32+, 3:32+, 3:29 (endurance jammers)
  • 10-19-15: 3:27, 3:28, 3:31 (endurance jammers)
  • 03-13-16: 3:35, 3:33, 3:33 (old TYR Tracer Light)
  • 05-10-16: 3:44, 3:42, 3:38 (endurance jammers)


5 x 50: active recovery w/snorkel, 3 on 0:45, 2 on 0:55

TOTAL: 2,900 SCM

Comments:
  • Looking back at similar times, this is my worst May performance ever. And yet, in spite of that, I was pretty happy with it. I was again focusing heavily on fast turns and my stroke felt somewhat decent.
  • I think that after Greensboro, I really fell over the taper cliff and it will take some time for me to recover. I did get to a yoga class yesterday and I could feel some different muscles a little tired, but in a good way. I think I'll get some decent swims in this week on a biz trip to the Bay Area and then hopefully will be able to draft off Kurt for as long as possible at Saturday's 4,500 open water swim in Canyon Lake.
  • This video from TEDx and Dana Vollmer is a great way to spend 15 minutes of your life - https://swimswam.com/dana-vollmer-te...-golden-heart/. I can't claim anywhere near the success that Ms. Vollmer has had, but the way she described her experience at 2012 Trials and the way she re-cast stress ahead of her racing echoes how I was finally able to approach my own stress at big meets at Greensboro this year. While all my swims weren't what I wanted, probably the biggest positive impact of the meet was how calmly & 'positively' stressed I was before each event.

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Tags: test 3 x 300
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Swim Workouts

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