GUIDE TO TAPERING FOR SPRINT SWIMMING

For sprint swimmers competing at a high level, mastering the fine art of tapering is an essential process that can distinguish between disappointing and extraordinary performances.

It's both science and intuition, a practice often compared to peeling back the layers of an onion – systematically shedding volume and intensity in training to reveal the swimmer's full potential on race day. 

In this blog post, we will dissect the complex procedure of tapering, customized specifically for sprint swimmers.

THE ART AND SCIENCE OF TAPERING FOR SPRINT SWIMMERS

Tapering is the reduction of training volume and intensity in order to maximize physical and mental readiness for a major competition. For sprint swimmers, who operate in the short bursts of high intensity typical for their race type, tapering becomes an especially critical component of their training cycle.

WHY TAPERING MATTERS FOR SPRINT SWIMMERS

The short distances covered by sprint swimmers – usually 50m and 100m events – demand a high level of anaerobic power and speed. Tapering allows these athletes to recover and restore their stores of adenosine triphosphate (ATP), the primary energy currency of cells, and glycogen, while minimizing fatigue.

THE PURPOSE AND BENEFITS OF TAPERING

The prime goal of tapering is to ensure full recovery, enabling swimmers to reach their peak performance level at the right time. Taper also bolsters psychological readiness, giving swimmers confidence in their abilities and a reduced sense of anxiety. Physiologically, tapering allows the body to repair muscle damage, replenish energy stores, and eliminate residual training fatigue, all contributing to a rapid improvement in strength and speed.

HOW TAPERING IMPACTS SPRINT PERFORMANCE

TAPERING STRATEGIES FOR SPRINT SWIMMERS

While the principles of tapering are universal, the strategies applied to achieve these benefits can vary greatly depending on the individual swimmer, their event, and their training history. 

TRAINING VOLUME REDUCTION

Gradually reduce the total weekly distance swum over the taper period. A common rule of thumb is to cut back to about 50-70% of the typical training volume. Focus on maintaining qualitative workouts that stimulate fast-twitch muscle fibers and reinforce neuromuscular patterns for speed.

FOCUS ON TECHNIQUE AND SPEED

During the taper phase, swimmers concentrate on perfecting race-specific skills and maintaining high-end speed. Fine-tuning stroke mechanics and ensuring optimal body position in the water are key. Short, high-speed efforts, race pace sets, and blocks and turns practice become the mainstay of training sessions.

Example set:

4 x 100 Broken @ 12 min  - Race suit

2 x (25 dive @ 30, 50 push @1:00, 25 push)

2 x (50 dive @ 1:00, 25 push @30, 25 push) 

MENTAL PREPARATION AND REST

The taper is not just about the body; it’s equally about the mind. Reducing the overall mental strain by eliminating distractions and negative influences can be as critical as reducing physical fatigue. 

For a world-class swimmer like Fred Bousquet, eliminating distractions and negative influences was crucial for maintaining peak performance and focus. Here are some tailored strategies that he would employ:

Structured Training Schedule:

Personal Example: Fred could adhere to a rigorous and well-structured training schedule that maximizes his time in the pool and in recovery. By sticking to a consistent routine, he would minimize the chances of external factors disrupting his training.

Limiting Media Exposure:

Personal Example: During peak competition season, Fred would choose to limit his exposure to media and social platforms to avoid unnecessary distractions or pressures. This would involve delegating social media management to a team member or setting specific times to check news and updates.

Surrounding Himself with a Supportive Team:

Personal Example: Fred would ensure that his coaching staff, training partners, and support team are all aligned with his goals and positive in their outlook. A supportive environment is crucial for mental well-being and focus, especially in the high-pressure world of competitive swimming.

Mental Conditioning:

Personal Example: To deal with the immense pressure of competition, Fred would work with a sports psychologist to develop mental resilience. Techniques such as visualization, meditation, and mindfulness would help him stay centered and not be swayed by external negative influences.

NUTRITION AND HYDRATION DURING TAPER - CHECK OUT THIS AMAZON SHOP

In the taper phase, maintaining a sound nutritional regimen is essential for maximizing glycogen and ATP stores. Athletes should prioritize foods that promote recovery and reduce inflammation, aiming for a balanced diet with ample protein, healthy fats, and complex carbohydrates. Hydration becomes largely an issue of maintaining a routine, which includes regular water intake and reduction of diuretic fluids like caffeine and alcohol.

Tip - Don’t change much about your diet, just cut out the 10% of junk

IMPORTANCE OF PROPER NUTRITION

A nutrient-dense diet ensures that the body has the resources it needs to rebuild and recover during the taper period. Quality nutrition can enhance the body's ability to adapt positively to tapering, further ensuring that swimmers hit their targets on race day. 

Tip - Do not try anything new on race day. 

HYDRATION TIPS FOR OPTIMAL PERFORMANCE

Proper hydration is vital, and even small levels of dehydration can lead to significant performance detriments. 

Simply drinking water may not be enough to keep your body adequately hydrated.  Ingesting calcium, sodium, magnesium, and potassium daily is vital for optimal muscle support and hydration levels.

Electrolytes + Carbs (Great for Practice)

• Hoist RTD

• Tailwind Endurance Fuel or Skratch Labs

Electrolytes (Great Any Time of Day)

• Hydrate Powder

• NOOMA RTD

• Salt Stick Chews

• NUUN Sport Tablet

• Klean Electrolyte Tablets

Watch out for Sucralose, Aspartame, Erythritol, and Folic Acid (found in dripdrop, Body Armor, Gatorade, etc.)   Look for Stevia or cane sugar as a sweetener.

RECOVERY TECHNIQUES

Incorporating various recovery techniques is a crucial part of the taper process. The focus shifts towards active recovery and physiological adaptations, ensuring that the body is in prime condition to perform optimally.

IMPORTANCE OF RECOVERY DURING TAPER

The taper phase allows the body to catch up on repairs and adaptations that have been stimulated by previous training. Recovery practices need to be prioritized to support this process and to maintain an optimal state of readiness.

STRETCHING, FOAM ROLLING, AND MASSAGE

Physical recovery tools such as stretching, foam rolling, and massage aid in maintaining muscle suppleness and overall well-being. These practices help to reduce muscle tension, prevent injury, and enhance blood circulation, all of which support recovery and contribute to the swimmer's readiness to perform at their best when it counts.

Here’s a great video on how to foam roll the entire body in 10 minutes: Whole Body Foam Rolling

Recovery techniques for swimmers:

1. Sleep support and rest

2. Nutrition and hydration

3. Ice baths or cold water immersion

4. Compression garments

5. Massage therapy

6. Foam rolling

7. Active recovery (light exercise)

8. Stretching and flexibility exercises

9. Yoga or Pilates

10. Meditation and mindfulness practices

11. Contrast water therapy (alternating hot and cold showers)

12. Epsom salt baths

13. Sauna or steam room sessions -Higher Dose Infrared Sauna Blanket 

14. Electrical muscle stimulation (EMS)

15. Dry needling or acupuncture

CONCLUSION

The process of tapering for sprint swimming is an intricate blend of:

• physiological adjustments

• psychological focus

• preparation

By tailoring the guidelines and advice in this guide to their own training and competition environment, sprint swimmers and their coaches can work together to achieve optimal taper conditions. This collaboration can lead to the transformation of fatigue into finesse, ensuring that swimmers approach the starting blocks with every cell primed for performance.

Swimmers and coaches at all levels are encouraged to implement these strategies during their next tapering phase. By doing so, they can turn what might otherwise be a daunting transition into the most rewarding period of their competitive year.