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.
As a former Olympic sprinter and Olympic coach, originally from Australia but now living in America, I've carved out a significant niche in the swimming community through my expertise in sprinting techniques and my successes in coaching elite swimmers to achieve remarkable accomplishments.
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
After retiring from competitive swimming, I transitioned into coaching, bringing with me a deep understanding of sprint swimming dynamics and athlete development.
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.
“Fred Bousquet was the first man to swim under 21 seconds in a 50 freestyle. The day he did it, we had great trouble warming up. He felt flat and couldn’t get going. So I told him to focus on his technique, and not worry about the feel of the water. This gave him focus and took his mind off how he felt. 30 min later he broke the world record!”
How Tapering Impacts Sprint Performance
“The day Cesar Cielo broke the world record in Rome stands out as one of the most unforgettable moments of my coaching career. Witnessing Cesar touch the wall in the 100 freestyle, and seeing the new world record time flash across the scoreboard was an emotional whirlwind. The culmination of countless hours of hard work, dedication, and an unwavering belief in Cesar’s extraordinary talent all came to fruition in that one, perfect swim. The atmosphere was electric, the crowd’s roar was deafening, and the sense of achievement was beyond words.
It wasn’t just a victory for Cesar; it felt like a shared triumph for everyone involved in his journey. That day in Rome was a testament to the power of dreams, perseverance, and the incredible potential of the human spirit when pushed to its limits.
”
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.
“In the lead-up to the World Championships in Rome, where Cesar Cielo would ultimately shatter the world record, we made a strategic decision to significantly reduce his training volume. This wasn’t a decision taken lightly; it was the product of meticulous planning, observation, and a deep understanding of Cesar’s physical and mental state.
We transitioned from higher-volume (around 4-5 km per session), intense workouts to shorter, more focused sessions (around 2-3 km per session). Each session was designed to maintain his speed and power without overtaxing his body. We emphasized quality over quantity, with a keen focus on perfecting his technique, starts, and turns, ensuring that every movement was as efficient as possible.
This approach also allowed for more comprehensive recovery, crucial for maintaining the explosive power needed in sprint events. We incorporated targeted recovery strategies, including enhanced rest, nutrition, and mental preparation techniques, to ensure Cesar was not only physically prepared but also mentally sharp.
The reduction in training volume was a calculated risk, but it paid off spectacularly. Cesar’s performance in Rome was not just a display of his talent but a validation of our tailored approach to his preparation. By focusing on what was truly essential and allowing his body and mind to be in peak condition, we achieved a result that etched his name into the history books.
”
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)
Electrolytes (Great Any Time of Day)
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:
Sleep support and rest
Nutrition and hydration
Ice baths or cold water immersion
Active recovery (light exercise)
Stretching and flexibility exercises
Yoga or Pilates
Meditation and mindfulness practices
Contrast water therapy (alternating hot and cold showers)
Sauna or steam room sessions -Higher Dose Infrared Sauna Blanket
Electrical muscle stimulation (EMS)
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.
César Cielo:
Perhaps the most renowned athlete I coached, the Brazilian sprinter Cielo has achieved remarkable success, including winning the gold medal in the 50m freestyle and a bronze in the 100m freestyle at the 2008 Beijing Olympics. Cielo also set world records in both the 50m and 100m freestyle events under my guidance.
Marcelo Chierighini:
Another Brazilian sprinter, Chierighini has been a prominent figure in international competitions. He has competed in multiple Olympic Games and has been a key member of Brazil's relay teams.
Arianna Vanderpool-Wallace:
As one of the top female swimmers from the Bahamas, Vanderpool-Wallace trained at Auburn. She has competed in multiple Olympic Games and has set numerous national records.
Bruno Fratus:
Fratus has represented Brazil in multiple Olympic Games. He won a Bronze medal in the 50m freestyle at the Tokyo 2020 Olympics, showcasing his elite sprinting capabilities.
