How to use the pool to taper before that big event

Swim coach Nicola Butler introduces the tapering phase, which gives your body time to fully recover, repair damaged tissues and adapt to the demands of training before event day

Following on from last issue where we focused on training hard, fast and more powerfully in the build-up phase, now it’s time to reflect, visualise and change the dynamic of training before we head into the main event. This is where the pool can help you to successfully focus on more specific technique, injury prevention and into a productive taper phase

What does ‘taper’ mean?

Tapering refers to the gradual reduction in training volume and intensity, particularly in mileage, in the weeks before event day (depending on your plan and type of event). It gives your body time to fully recover, repair damaged tissues and adapt to the demands of training. The goal is to allow the body to recover from accumulated fatigue and prepare for peak performance, leading to faster swim times and increased power.

To effectively taper, you’ll need to ramp up your training in the 6-8 weeks before your event or specific race. This means longer workouts, shorter intervals, dynamic hypoxic drills, and heavier strength training out of the pool.

Key points to tapering effectively with the pool in mind

• Reduce training volume by decreasing the amount of time and distance you swim in open water and swap for a controlled session in the pool
• Use the warmth of a heated pool or naturally warm lido to stop, slow down and focus on race specific drills, which can be replicated in your upcoming event
• Fine tune your technique and race-day strategies
• Increase the amount of rest to allow your body to repair and rebuild
• Keep well hydrated at all times and allow for quality sleep patterns
• Prepare mentally by practicing race visualisation and focus on your personal goals

Sample workout (4 weeks out)

Aim: Refine stroke and specificity, decrease strength training load
W/up: 1 x 300m easy as 100m free / 100m choice / 100m kick
Main set: Repeat x 2-3 (aim for at least 15 secs rest after each exercise)

• 6 x 100m pull and hand paddles – focus on catch – descend speed 1-6
• 100m choice kick with fins
• 4 x 25m choice drill (catch up, zip up or finger trail)
• Cool down: 1 x 300m steady pull focusing on bilateral breathing techniques

Sample workout (2 weeks out)

Aim: Adjusting volume, frequency and intensity
W/up: 1 x 200m easy as 100m free / 100m choice
Main set: Aim for at least 15 secs rest after each exercise:

• 2 x 200m pull as 50m easy / 50m faster
• 4 x 50m choice kick as 1-4 increasing speed
• 8 x 100m free: Fins only focusing on core strength, body position and long stroke
• 4 x 25m freestyle sighting drills: Sight once every length as you head towards the last set of flags and sprint finish each
• Cool down: 1 x 300m steady pull focusing on bilateral breathing techniques

Kit corner: ’tis the season for allergies

Do you suffer withhay fever whenswimming in open water or congestion after tumble turning in chlorine? Unfortunately, many people suffer with both! The most useful piece of kit to help reduce the symptoms of allergies when swimming is a quality nose clip. The best ones tend to be in the competition Speedo range and are priced around £7 in a choice of grey or flesh colour. Not only are these reasonably priced but they also last a long time, save hours of discomfort and are so small that they can fit in any small bag pocket.

On the flipside, wearing a nose clip can be less efficient because the nose is shut down and the overall physical efficiency in the water decreases. So, it’s a decision to make during the correct time in your training cycle and consider whether the pros outweigh the cons.

Top tip: Barbie Arms!

A great coach named Stuart Hacker once used the term ‘Barbie arms’ when teaching freestyle and it’s a phrase that is now commonly used amongst many swimming coaches. Imagine you have barbie arms… swimmers often try to pull water with their hands and drop the wrist in the process. This often leads to losing grip and slipping the water. So next time you are in the pool working on your technique, you have good reason to pretend to have barbie arms for the session!